Cooking with Aubrey

Quick Easy Fish Stew

We’ve heard the message for a few years now. Aim for two servings of fish a week. One several occasions, my husband has come home from his naturopath appointments and told me he needs to eat more fish.

I’d halfheartedly try, but then I’d get distracted from that suggestion and deviate to other foods. In my mind, sitting down to a fish dinner doesn’t really appeal to me. (Plus I had a huge aversion to fish when I was pregnant). Seeking to make changes in our diet, I revisited this suggestion. Getting omega 3’s into his diet is important.

With my nutrition background, I could not let the recommendations fall on deaf ears. I’ve learned which fish, and other foods, are high in omega 3’s. I’ve started collecting recipes, including easy slow cooker fish recipes to make on Sunday evening for his workday lunches.

This weeknight recipe is a result of getting more fish into our diets. While cod isn’t necessarily high in omega 3’s, it does offer benefits to the cardiovascular system. Perhaps like me, you turn up your nose at fish recipes, but I encourage you to try it, especially since it quick and easy.

Quick​ ​Easy​ ​Fish​ ​Stew


  • Olive oil
  • 1 medium onion, chopped
  • 3 large garlic cloves, minced
  • ⅔ cup parsley, chopped
  • 14 oz can crushed tomatoes
  • 2 tsp tomato paste
  • 8 oz clam juice
  • ½ cup dry white wine, optional
  • 1 ½ lb fish fillets (firm white fish such as halibut, cod, red snapper or sea bass), cut into 2 inch pieces
  • Pinch of dried oregano
  • Pinch of dried thyme
  • ⅛ tbsp Tabasco sauce (optional)
  • Salt to taste


  1. Heat olive oil in a large pot over medium heat. Add onion and saute for 4 minutes. Add garlic and cook for another minute. Add parsley and cook for 2 minutes.
  2. Add in tomato and tomato paste and gently simmer for 10 minutes or so. 3. Next add clam juice, wine, and fish. Continue simmering and allow the fish to cook until it easily flakes apart, about 3-5 minutes.
  3. Add seasoning and serve.


Aubrey Schultz

Aubrey Schulz is a certified nutrition and triathlon coach with Get Out N Play. She works with clients to help them reach their nutritional and athletic goals, in the kitchen, out on the road and in the water! Plus she's knowledgeable about how essential oils can boost your wellness and fitness. You can reach her at

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