Tender Stewed White Fish with Savory Brown Sauce

This is an example of a meal that Solin would create to include in your personalized meal plan.

Tender Stewed White Fish with Savory Brown Sauce

YOUR SOLIN GENERATED RECIPE

Tender Stewed White Fish with Savory Brown Sauce

Delight in tender white fish gently stewed in a rich brown sauce bursting with savory flavors from olive oil, caramelized onions, garlic, and mushrooms. Served over a bed of fluffy quinoa, this dish marries delicate marine protein with heartwarming, herb-infused sauce for a balanced, satisfying meal.

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NUTRITION

397kcal
Protein
33.3g
Fat
17g
Carbs
29.6g

SERVINGS

1 serving

INGREDIENTS

6 oz White Fish Fillet (Cod)

1 tbsp Olive Oil

1/4 medium Yellow Onion, sliced

2 Garlic Cloves, minced

1/2 cup sliced Button Mushrooms

1 tbsp Tomato Paste

1/2 cup Low Sodium Chicken Broth

1 tsp Fresh Thyme

Salt & Pepper to taste

1/2 cup Cooked Quinoa

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PREPARATION

  • 1

    Pat the white fish fillet dry and season lightly with salt and pepper.

  • 2

    Heat the olive oil in a medium saucepan over medium heat. Add the sliced yellow onion and sauté until softened and slightly caramelized.

  • 3

    Add the minced garlic and sliced mushrooms to the pan, stirring until the mushrooms begin to soften, about 2-3 minutes.

  • 4

    Mix in the tomato paste and let it cook with the vegetables for another minute to deepen the flavor.

  • 5

    Pour in the low sodium chicken broth and add the fresh thyme. Bring the mixture to a gentle simmer.

  • 6

    Carefully place the fish fillet into the simmering sauce, spooning some of the sauce over the top. Cover the pan and let the fish stew gently for 8-10 minutes, or until it flakes easily with a fork.

  • 7

    While the fish is stewing, prepare the cooked quinoa if not already done.

  • 8

    Once the fish is cooked through, serve it over the quinoa, drizzling additional sauce over the top. Adjust salt and pepper to taste and enjoy a balanced meal full of tender fish and savory brown sauce.

Tender Stewed White Fish with Savory Brown Sauce

This is an example of a meal that Solin would create to include in your personalized meal plan.

Tender Stewed White Fish with Savory Brown Sauce

YOUR SOLIN GENERATED RECIPE

Tender Stewed White Fish with Savory Brown Sauce

Delight in tender white fish gently stewed in a rich brown sauce bursting with savory flavors from olive oil, caramelized onions, garlic, and mushrooms. Served over a bed of fluffy quinoa, this dish marries delicate marine protein with heartwarming, herb-infused sauce for a balanced, satisfying meal.

NUTRITION

397kcal
Protein
33.3g
Fat
17g
Carbs
29.6g

SERVINGS

1 serving

INGREDIENTS

6 oz White Fish Fillet (Cod)

1 tbsp Olive Oil

1/4 medium Yellow Onion, sliced

2 Garlic Cloves, minced

1/2 cup sliced Button Mushrooms

1 tbsp Tomato Paste

1/2 cup Low Sodium Chicken Broth

1 tsp Fresh Thyme

Salt & Pepper to taste

1/2 cup Cooked Quinoa

PREPARATION

  • 1

    Pat the white fish fillet dry and season lightly with salt and pepper.

  • 2

    Heat the olive oil in a medium saucepan over medium heat. Add the sliced yellow onion and sauté until softened and slightly caramelized.

  • 3

    Add the minced garlic and sliced mushrooms to the pan, stirring until the mushrooms begin to soften, about 2-3 minutes.

  • 4

    Mix in the tomato paste and let it cook with the vegetables for another minute to deepen the flavor.

  • 5

    Pour in the low sodium chicken broth and add the fresh thyme. Bring the mixture to a gentle simmer.

  • 6

    Carefully place the fish fillet into the simmering sauce, spooning some of the sauce over the top. Cover the pan and let the fish stew gently for 8-10 minutes, or until it flakes easily with a fork.

  • 7

    While the fish is stewing, prepare the cooked quinoa if not already done.

  • 8

    Once the fish is cooked through, serve it over the quinoa, drizzling additional sauce over the top. Adjust salt and pepper to taste and enjoy a balanced meal full of tender fish and savory brown sauce.