A warm and comforting dish, Fish in Hot Vegetables combines white fish’s light, delicate flavor with a rich vegetable broth. Originating from the coastal regions of Latin America, this recipe offers a balance of nutritious vegetables and tender fish, making it a satisfying meal.
Preparation Time
Prep Time: 20 minutes
Cooking Time: 30 minutes
Total Time: 50 minutes
Ingredients (Serves Four People)
- 4 white fish fillets (such as cod, haddock, or tilapia)
- 2 medium zucchinis, chopped
- 2 medium carrots, peeled and chopped
- 1 red bell pepper, diced
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 2 tomatoes, chopped
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp smoked paprika
- Salt and freshly ground black pepper to taste
- 4 cups vegetable broth
- Juice of 1 lemon
- Fresh parsley, chopped for garnish
1 tablespoon is approximately 15 ml, and a teaspoon is approximately 5 ml.
Preparation Method
Step 1: Prepare the vegetables
Heat olive oil in a large pot over medium heat. Add the chopped onions, garlic, and sauté for about 3 minutes until softened and fragrant.
Step 2: Cook the vegetables
Add the chopped carrots, red bell pepper, zucchini, and tomatoes to the pot. Stir in cumin and smoked paprika, then cook for 5 minutes until the vegetables are tender but not fully cooked.
Step 3: Add broth
Pour in the vegetable broth and bring the mixture to a simmer. Cook for 10-12 minutes, allowing the vegetables to become tender and the flavors to meld together.
Step 4: Add fish
Season the fish fillets with salt and black pepper. Gently add them to the simmering broth, making sure they are submerged. Cover and cook for 7-10 minutes until the fish is cooked and flakes easily with a fork.
Step 5: Add final touches
Stir in lemon juice to brighten the flavor, and adjust the seasoning with more salt and pepper, if needed.
Step 6: Serve
Spoon the fish and vegetables into serving bowls, ensuring each bowl gets a generous portion of the broth. Garnish with freshly chopped parsley and serve with a lemon wedge.
Tips and Tricks
- Fish Substitutions: You can use other types of white fish, such as halibut or snapper, for this recipe.
- Broth Flavor: Use fish broth instead of vegetable broth for extra depth.
- Spice Variations: Add a bit of chili flakes for a touch of heat, or swap cumin for coriander for a more Mediterranean flavor.
Serving Suggestions
This dish pairs beautifully with crusty bread to soak up the broth or serve it alongside steamed rice for a more filling meal.
Wine Pairing
- White Wine: A crisp Sauvignon Blanc or Albariño pairs wonderfully with the delicate flavors of the fish and vegetables.
- Bulgarian Wine Suggestion: Try a Bulgarian Chardonnay, which will bring out the freshness of the vegetables and complement the subtle richness of the fish.
Nutritional Information (Per Serving)
- Calories: 280 kcal
- Protein: 25g
- Fat: 10g
- Carbohydrates: 18g
- Fiber: 5g
- Sodium: 700mg
Dietary Modifications
- Gluten-Free: This recipe is naturally gluten-free. Ensure your vegetable broth is certified gluten-free.
- Low-Carb: For a low-carb option, serve without bread or rice and increase the vegetable portions.
- Vegan Option: Replace the fish with firm tofu or chickpeas for a plant-based version. Be sure to use a vegetable broth as well.
About Fish in Hot Vegetables
Fish in Hot Vegetables is a popular dish from the coastal regions of Latin America, where fresh seafood is abundant. This dish typically features a light, nutritious broth filled with seasonal vegetables and fresh fish, providing a satisfying and flavorful meal. It’s a versatile recipe that highlights the ingredients’ natural flavors without overpowering the fish, making it an excellent example of coastal simplicity in Latin American cuisine.
Cultural Context
In many Latin American countries, soups and stews featuring fresh fish are a staple, especially in coastal areas where seafood is plentiful. This recipe reflects the “caldo” (broth) traditions known for their nourishing properties. In regions like Mexico, Peru, and coastal Spain, seafood-based broths are a common way to highlight fresh catch, often served with a squeeze of lime or lemon and fresh herbs. This dish is a simple, homely representation of how essential fresh, local ingredients are to Latin American cuisine.
