Keto Fish Stew Recipes: A Comprehensive Guide

Fish stews offer a delightful and nutritious way to enjoy seafood while adhering to a ketogenic diet. These hearty, flavorful dishes are versatile, allowing for a variety of ingredients and preparations. This article explores several keto-friendly fish stew recipes, including variations like Italian-American Cioppino, Brazilian Moqueca, and creamy fish chowders, providing you with a range of options to suit your taste and dietary needs.

Cioppino Italian Seafood Stew: A San Francisco Classic

Cioppino Italian Seafood Stew is a must-try if you have ever been to San Francisco. The abundance of seafood made this Italian-American stew a staple from the “City by the Bay” since the 1800s. It is similar to a classic French Bouillabaisse. Basically, you use a lot of seafood, tomatoes, wine, and vegetables to create a delicious and unforgettable stew!

Key Ingredients and Preparation

The main ingredients for this creation are seafood and fish . . . and lots of it! It can become expensive depending on your location to the sea, but we always use mussels, clams, and shrimp. A sturdy white fish cut into small chunks is also essential for a delicious Cioppino Italian Seafood Stew!

For New Orleans cuisine the “Holy Trinity” of onions, celery, and bell pepper are classic. For this San Francisco treat, our trinity substitutes carrot for the bell pepper. But, you get the idea - vegetables are important for the stew. Garlic adds to everything, and oregano and basil will keep the Italian-American theme. Finally, a good white wine and crushed tomatoes form the base for the Cioppino stock. If fish stock is not readily available you can always substitute clam juice. We also add a little red pepper flake for heat. Even some Cholula or hot sauce would work well.

A large Dutch Oven is all that is needed for Cioppino Italian Seafood Stew. Just make sure it has a lid since you will be steaming fresh clams and mussels. If you like a more tomato flavored stew you can also add some tomato paste to the stock early in the cooking process. It will thicken the stew, as well. You do not need a lot of vegetables, just enough for flavoring. We garnish with fresh chopped basil and parsley. In fact, you may wish to use all basil if you have an abundance. It really adds a sweet Italian herb to the tangy stew. We love that flavor meld!

Read also: Easy Low-Carb Cheese Crackers

Recipe

Cioppino Italian Stew has an abundance of seafood, tomatoes, and white wine. This San Francisco delight is a hearty soup for that special dinner!

1. Heat a large Dutch Oven over medium-low heat. Add butter and olive oil until mealted.
2. Stir in onion, celery, and carrot with a pinch of salt. Cook for 5 minutes, stir in garlic and cook for 1 minute.
3. Increase heat to high and stir in wine. Bring to a simmer. (2 minutes)
4. Add crushed tomatoes, fish stock, old bay, oregano, red pepper flakes, anchovy paste, and Worcestershire sauce. Reduce heat to low and simmer for 20 minutes.
5. Increase heat to high and bring to a boil. Add shrimp, lemon juice and cod pieces, return to simmer and cook for 3 minutes. Remove shrimp and reserve.
6. Add mussels in shell, and clams in shell. Cover and simmer until shell fish open (about 6 minutes).
7. Add shrimp back to Dutch Oven. Halibut is an excellent substitute for cod (any firm white fish). You can also add crab in the shell, if available. To make the recipe even more simple, try using already cooked mussel meat (we found them in the freezer section of Sprouts).

Cioppino Italian Seafood Stew is simply delicious! It may cost a bit more to enjoy this seafood delight, but it is worth it. Treat yourself to a taste of San Francisco tonight and make sure to share a bowl with your favorite someone.

Keto Fish Chowder: A Creamy Winter Delight

This flavorful keto fish chowder is hearty and filling. I make it with cod and flavor it with onions and bacon. This delicious chowder is one of my favorite winter meals to make for my family, and I love that it's indeed a full meal - you don't need to serve it with any side dishes (but you can definitely serve it with these keto cheese biscuits!).

Ingredients and Preparation

• Base: Olive oil or butter, onions, garlic, spices (dried thyme, paprika, cayenne pepper), and bacon bits.
• Liquid: Clam juice for a traditional flavor.
• Fish: Cod, ensuring it's submerged in the liquid to cook properly.
• Creaminess: Heavy cream, heated separately to prevent curdling.

Step-by-Step Instructions

1. Sauté Aromatics: Sauté the onions, garlic, and spices in olive oil until softened.
2. Add Liquid: Add the clam juice and bring the mixture to a simmer.
3. Cook Fish: Add chunks of cod. Ensure the liquid covers the fish to prevent overcooking. Start checking after 5 minutes.
4. Incorporate Cream: Briefly heat the heavy cream in the microwave and stir it into the chowder.
5. Serve: Top with parsley and bacon bits.

Tips and Considerations

• Substituting Ingredients: While heavy cream is recommended for the richest flavor, alternatives like coconut cream can be used.
• Thickening: Traditional chowders are thickened with potatoes, but for a keto version, consider using a keto thickener like glucomannan powder. Mix ½ teaspoon in a tablespoon of cold water and stir that into the finished chowder.
• Storage: You can keep the leftovers in an airtight container in the fridge for up to three days. Reheat them gently in a saucepan on the stove over low heat, stirring frequently. To prevent the heavy cream from curdling, don't allow the chowder to boil.
• Sodium Content: As this chowder can be high in sodium, consider omitting the bacon and salt if this concerns you.

Recipe

This flavorful keto fish chowder is hearty and filling and makes a wonderful winter meal.

1. Heat the oil in a large stockpot over medium heat. Add the onions and cook until softened, about 5 minutes. Add the garlic and cook, stirring, for 1 more minute.
2. Stir in the salt, pepper, dried thyme, paprika, and cayenne. Add the clam juice. Bring to a gentle simmer.
3. Add the fish pieces. Make sure they are completely submerged. If not, add a little water or more broth. Bring the soup back to a gentle simmer. Reduce the heat to low and cover the pot. Cook on a low simmer until the fish is just cooked through, 5-7 minutes.
4. Heat the heavy cream in the microwave for 60 seconds. Stir it into the soup. Turn the heat off.
5. Divide the chowder between four bowls. Top with parsley and bacon bits, and serve.

Cod Fish Stew with Coconut and Vegetables: A Dairy-Free Option

Cod fish stew with veggies and coconut is nutritious dairy free, low carb and keto fish stew. Recently I can't get enough of fish keto recipes. I put a lot of low carb veggies inside to make it more rich in nutrients and more flavorful. For this cod stew I was using fresh and frozen cod fish fillets and it was delicious each time. Instead of cod you can use other white fish fillets like snapper, monkfish or similar.

Read also: Keto Calorie Counting: A Detailed Guide

Ingredients and Preparation

• Base: Sautéed onion in olive oil, butter, or coconut oil.
• Vegetables: Cauliflower (to thicken instead of potatoes), zucchini, and small amounts of carrot and green peas (optional, for those who are not very strict with carb count).
• Liquid: Full fat coconut milk for creaminess and flavor.
• Fish: Cod or other white fish fillets like snapper or monkfish.

Step-by-Step Instructions

1. Sauté Onion: Always start with sautéed onion, because the flavor is deeper and richer.
2. Add Vegetables: Add cauliflower, zucchini, carrot and green peas.
3. Incorporate Coconut Milk: Full fat coconut milk is fantastic with cod fish. Thanks to coconut milk this cod stew is so creamy and so flavorful! Plus, because of coconut this cod soup is thick and dairy free!

Keto Seafood Chowder: Clams or Fish

This rich and creamy keto seafood chowder recipe is a healthy comfort food meal. Make it with clams or with white fish.

Key Ingredients and Preparation

• Base: Bacon (cooked until crisp, with the rendered grease used for cooking the vegetables).
• Vegetables: Turnips or daikon radish as a keto-friendly potato substitute.
• Liquid: Chicken stock.
• Seafood: Clams or a firm white fish like cod or halibut, added at the end of cooking.
• Creaminess: Heavy cream and butter.

Recipe

This rich and creamy keto seafood chowder recipe is a healthy comfort food meal. Make it with clams or with white fish.

1. In large saucepan over medium heat, cook the bacon until crisp. Remove with a slotted spoon, and drain on paper-towel lined plate.
2. Add the onion and turnips to the bacon grease and cook until the onions are tender, about 5 minutes. Add the chicken stock and simmer until the turnip is tender, 10 to 15 minutes. Season with thyme, salt and pepper.
3. Add the fish and continue to simmer until the fish is cooked through, about 4 minutes.
4. Stir in the heavy cream and the butter.

Tips and Considerations

• Thickening: If you prefer a thicker broth, use glucomannan powder (1/2 to 3/4 teaspoon).
• Freshness: This chowder is best when freshly made, but leftovers can be gently reheated the next day.

Quick Keto Brazilian Fish Stew (Moqueca)

Moqueca, a traditional Brazilian seafood stew, is celebrated for its rich flavors and aromatic coconut-based broth. Originating from the coastal regions of Brazil, particularly Bahia and Espírito Santo, this dish showcases the country’s diverse culinary heritage. For those following a ketogenic diet, this Quick Keto Brazilian Fish Stew offers a delightful adaptation of the classic moqueca without compromising on authenticity. By selecting firm white fish like cod and using full-fat coconut milk, this recipe ensures a satisfying and low-carb meal.

Key Ingredients and Preparation

• Base: Coconut oil, onion, bell pepper, garlic, jalapeno, and spices (paprika).
• Liquid: Coconut milk and broth.
• Fish: Firm white fish like cod.
• Flavor Enhancers: Diced tomatoes, lime juice, and cilantro.

Recipe

This makes a total of 3 servings of Quick Keto Brazilian Fish Stew.

1. Gather and prep all of your ingredients.
2. In a skillet, melt the oil over medium heat. Once melted, add in the onion and bell pepper, then season with salt and pepper to taste.
3. Cook until onion is translucent, then add in garlic and continue cooking until bell pepper is soft, about 5 minutes.
4. Add in the jalapeno and paprika and cook until fragrant, about 1 minute.
5. Stir in the diced tomatoes and cook for another minute.
6. Layer the fish on top of the vegetables, then pour the coconut milk and broth over the fish. Reduce the heat and simmer until fish is cooked through, about 15-20 minutes.
7. Taste and adjust salt if needed. Stir in the lime juice and cilantro before serving. Garnish with additional cilantro if desired.

Keto Seafood Soup

With so much seafood variety in our freezer, we couldn’t pick just one meat to have for dinner. We decided to throw all our marine life into a beautiful and delicious seafood soup! Soups are a fantastic low-carb option as they tend to contain mostly keto-friendly broths and seasonings. Soups are also a great way to use up a lot of ingredients and keep the yum going for days.

Read also: Magnesium Supplements for Keto

Key Ingredients and Preparation

• Seafood: Cod, calamari, and shrimp (can be substituted with fish, scallops, clams, or mussels).
• Broth: Seafood broth or any other broth.
• Vegetables: Onions, garlic, carrots, celery, mushrooms.
• Creaminess: Coconut cream or organic heavy whipping cream.
• Flavor Enhancers: Lime juice, parsley, and seasonings.

Recipe

1. Start off with 2 tablespoons of coconut oil in a soup pot heating up on a medium flame. Throw in onions and crushed garlic to cook until fragrant. Then throw in chopped carrots and celery. Let these veggies cook down until tender.
2. Pour in 1 quart of your broth of choice, water and tomato sauce. Let this come to a boil, then reduce heat to a simmer. Allow the veggies and broth to simmer for about 30 minutes. You may season in this step as well.
3. While the soup is simmering, start to peel your shrimp, if unpeeled. Cut your calamari tubes into about 1/2 inch pieces and let them sit in a bowl with lemon juice. The lemon juice will help prevent them turning rubbery if cooked too long.
4. Chop up mushrooms and add them to the soup after it's been simmering for 30 minutes. Add coconut cream, if using, at this stage as well. Make sure the soup returns to a simmer if cooled off too much by the cream.
5. When the mushrooms have been cooking for about 10 minutes, add in wild caught cod and let it cook for about 10 minutes as well. Take a wooden spoon and break the fish down in the pot into smaller pieces.
6. To cook the shrimp, make sure the water is simmering and turn up the heat just a little bit. Add them in at the same time and let them cook for bout 3 minutes.
7. After 3 minutes, add in the calamari (don't add the lemon juice) to the soup and let the entire soup cook for another 2 minutes. If you let it cook for longer , the calamari may become rubbery and the shrimp hard.
8. Turn off the flame and take the pot off the heat. Add in the juice of 1 lime, or more to taste. Enjoy with chopped green onion and fresh parsley (don't forget to remove the bay leaves)!

Tips and Considerations

• Fresh Herbs: Add fresh herbs like dill, basil, or parsley in the last 5 minutes of cooking to retain their flavor.
• Paleo and Low Carb: Skip potatoes to keep the dish paleo and low carb friendly.

Keto Salmon Stew: A Hearty and Creamy Option

This keto salmon stew recipe is a hearty and different way to cook your salmon. I had a lot of fun making the recipe for this soup! It’s inspired by a Latin dish called “Bacalao” which was a childhood favorite. This stew only has 4g net carbs in each serving - so I usually have two bowls of it. Salmon is a fish that really fills you up. Even just a small amount of it will make you feel so full. Plus, it’s really healthy too.

Key Ingredients and Preparation

• Fish: Salmon.
• Broth: Fish or vegetable stock.
• Creaminess: Canned coconut milk and cream cheese.
• Flavor Enhancers: Diced tomatoes, tomato paste, capers, dried basil, and bay leaf.

Recipe

This keto salmon stew recipe is a hearty and different way to cook your salmon. It reheats up perfectly for meal prep and has a creamy taste.

1. Whisk in the diced tomatoes, tomato paste, capers, dried basil, bay leaf and cream cheese.
2. Bring the mixture to a low boil, add in the salmon and coconut milk.

Tips and Considerations

• Storage: Store it in an airtight container in the refrigerator for up to a week. You can also store it in the freezer. Just place it in a freezer-safe container or resealable plastic bag. It will stay fresh in the freezer for up to 6 months.
• Serving Suggestions: Serve it with your favorite salad, some low-carb garlic butter mushrooms, or with garlic butter cauliflower rice. It will also taste amazing with my keto garlic knots.
• Variations: Instead of celery, add some chopped turnips. Bacon makes it extra flavorful but it’s totally optional. If you do use bacon, always use sugar-free bacon.

Brazilian Fish Stew (Moqueca)

In Brazil, they make moqueca (pronounced “mo-KEH-kah”), a stew made with fish, onions, garlic, tomatoes, cilantro, and in the northern state of Bahia, they add coconut milk. It’s the kind of recipe that, when I was making it, I didn’t anticipate it being a new favorite food, but it totally is.

Key Ingredients and Preparation

• Fish: Any type of fish.
• Vegetables: Onions, garlic, peppers (sauteed until translucent).
• Liquid: Broth and coconut milk.
• Flavor Enhancers: Tomatoes, cilantro, lime juice, and spices.

Recipe

1. Place the fish in a large nonreactive mixing bowl, add the lime juice, and set aside to marinate while you proceed with the recipe.
2. Heat a large saute pan over medium/high heat, and add the olive oil. Once it is hot, add the peppers and onions saute, stirring often, until the onions are translucent, 3 to 4 minutes. Add the garlic and saute for 30 seconds.
3. Add the spices, tomatoes and broth, stir well to incorporate. Bring the mixture to a boil.
4. Then add the fish (with the lime juice) and the coconut milk. Stir to combine, and bring the liquid to a boil.

Fish Stew with Coconut Milk and Lime

1. Heat a tablespoon of coconut oil in a skillet or non-stick pan over high heat.
2. Dice the fish fillet into 1-inch cubes, season with salt and pepper, then add to the pan and cook it for 1-2 minutes on each side until browned.
3. Drop the heat to medium, then add another tbsp of coconut oil. Dice the onions and peppers into 1-inch cubes and add them to the pan.
4. Add the cumin, paprika, vegetable stock, coconut milk, and lime juice. Mix the stew well and bring it to a simmer.
5. Return the cooked fish to the pan and mix it through carefully. Let the stew cook for another minute to reheat the fish.

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