Anti-Inflammatory

Tomato Fish Stew

Name: Tomato Fish Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Ingredients: 1 lb firm white fish fillets (cod, haddock, or halibut), cut into 1-inch pieces; 2 tbsp olive oil; 1 tsp paprika; ¼ tsp cayenne pepper; ¼ tsp turmeric; ¼ tsp white pepper; ½ tsp ground cumin; 1 red onion, diced; 3 cloves garlic, minced; 1 red bell pepper, sliced; 2 stalks celery, sliced; 1 (14.5 oz) can diced tomatoes; 4.5 cups chicken broth; 1 tbsp rice vinegar; 2 stalks green onion, chopped; Salt and black pepper to taste

A rich, anti-inflammatory tomato-based stew with firm white fish, peppers, celery, and warming spices - perfect for recovery support.

Prep 15 min

Cook 30 min

Serves 4

12g Fat

28g Protein

8g Net Carbs

Macros are estimates. Track precisely with Carb Manager.

Ingredients

Servings:

1 lb firm white fish fillets (cod, haddock, or halibut), cut into 1-inch pieces
2 tbsp olive oil
1 tsp paprika
¼ tsp cayenne pepper
¼ tsp turmeric
¼ tsp white pepper
½ tsp ground cumin
1 red onion, diced
3 cloves garlic, minced
1 red bell pepper, sliced
2 stalks celery, sliced
1 (14.5 oz) can diced tomatoes
4.5 cups chicken broth
1 tbsp rice vinegar
2 stalks green onion, chopped
Salt and black pepper to taste

Instructions

1

If using frozen fish, thaw and pat dry. Season fish fillets with cayenne, cumin, paprika, turmeric, and white pepper.
2

Prep vegetables. Mince garlic, dice red onion, and slice celery and red bell pepper into bite-size pieces.
3

Heat a large pot over medium heat. Once heated, add olive oil and red onion. Cook down onion for 4 minutes. Add minced garlic and saute until golden brown, about 2 minutes. Add celery and bell pepper. Saute for 2-3 minutes.
4

Add chicken broth and canned tomatoes. Add a shake of all the spices. Bring the pot to a boil, then let simmer for 20 minutes.
5

Add fish and cook until tender and flaky, about 5-7 minutes. Stir in rice vinegar and top with chopped green onions before serving.

Why This Recipe Supports Red Light Therapy

White fish delivers high-quality protein and the omega-3s your tissues need for repair after a red light session. The lycopene in cooked tomatoes is fat-soluble and pairs with the olive oil for better absorption - and lycopene itself has well-documented antioxidant and anti-inflammatory effects. Turmeric and ginger-family spices round out the anti-inflammatory profile.

Track This Recipe in Carb Manager

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Important Disclaimer: This recipe provides general wellness information only. Macro estimates are approximate and based on standard ingredient portions. For specific dietary needs, allergies, or medical conditions, please consult a registered dietitian or physician. RedLight Freedom does not provide medical nutrition therapy.