Pescatarian Soups & Stews

1. Creamy Salmon and Corn Chowder

Ingredients:

• 1 lb salmon fillets, skinned and cubed
• 2 cups corn kernels (fresh or frozen)
• 4 cups vegetable broth
• 1 cup heavy cream
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 potatoes, peeled and cubed
• 2 stalks celery, chopped
• 1 carrot, chopped
• 2 tbsp olive oil
• Salt and pepper to taste
• Fresh dill, chopped (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion, garlic, celery, and carrot. Sauté until vegetables are soft.
2. Add the potatoes, vegetable broth, and corn. Bring to a boil, then reduce heat and simmer until potatoes are tender.
3. Stir in the cream and season with salt and pepper.
4. Add the salmon and simmer until it is cooked through, about 5-7 minutes.
5. Serve hot, garnished with fresh dill if desired.

2. Mediterranean Fish Stew

Ingredients:

• 1 lb white fish fillets (such as cod or halibut), cut into chunks
• 1 can (14 oz) diced tomatoes
• 1 cup fish or vegetable broth
• 1 cup water
• 1 bell pepper, chopped
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• 1 tsp dried oregano
• 1/2 tsp crushed red pepper flakes
• 2 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley, chopped (optional)

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the onion, garlic, and bell pepper. Sauté until vegetables are tender.
2. Stir in the smoked paprika, oregano, and red pepper flakes. Cook for 1 minute.
3. Add the diced tomatoes, broth, and water. Bring to a boil, then reduce heat and simmer for 10 minutes.
4. Add the fish chunks and cook until the fish is opaque and flakes easily with a fork, about 5-7 minutes.
5. Season with salt and pepper. Serve hot, garnished with fresh parsley if desired.

3. Prawn and Vegetable Pho

Ingredients:

• 1 lb Prawns, peeled and deveined
• 8 cups vegetable broth
• 1 onion, thinly sliced
• 2 cloves garlic, minced
• 1 thumb-sized piece of ginger, sliced
• 2 star anise
• 1 cinnamon stick
• 2 tbsp fish sauce
• 1 tbsp soy sauce
• 8 oz rice noodles
• 1 cup bean sprouts
• Fresh coriander, basil, and mint leaves
• 1 lime, cut into wedges
• Sliced jalapeños (optional)

Instructions:

1. In a large pot, bring the vegetable broth to a boil. Add the onion, garlic, ginger, star anise, and cinnamon stick. Simmer for 30 minutes to infuse the flavors.
2. Strain the broth to remove the solids, then return the broth to the pot. Stir in the fish sauce and soy sauce.
3. Add the prawns and cook until they are pink and opaque, about 3-4 minutes.
4. Cook the rice noodles according to package instructions. Drain and divide among bowls.
5. Ladle the hot broth and shrimp over the noodles. Top with bean sprouts, coriander, basil, mint, lime wedges, and jalapeños if desired.

4. Clam and Potato Soup

Ingredients:

• 2 lbs fresh clams, cleaned
• 4 cups vegetable broth
• 2 cups water
• 4 potatoes, peeled and cubed
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 stalks celery, chopped
• 1 cup heavy cream
• 2 tbsp butter
• 2 tbsp olive oil
• Salt and pepper to taste
• Fresh parsley, chopped (optional)

Instructions:

1. Heat the olive oil and butter in a large pot over medium heat. Add the onion, garlic, and celery. Sauté until vegetables are soft.
2. Add the potatoes, broth, and water. Bring to a boil, then reduce heat and simmer until potatoes are tender.
3. Add the clams and cook until they open, about 5-7 minutes. Discard any clams that do not open.
4. Stir in the cream and season with salt and pepper.
5. Serve hot, garnished with fresh parsley if desired.

5. Thai Coconut Curry with Fish

Ingredients:

• 1 lb white fish fillets (such as tilapia or snapper), cut into chunks
• 1 can (14 oz) coconut milk
• 2 cups vegetable broth
• 1 red bell pepper, sliced
• 1 onion, sliced
• 2 cloves garlic, minced
• 1 thumb-sized piece of ginger, minced
• 2 tbsp red curry paste
• 2 tbsp fish sauce
• 1 tbsp lime juice
• Fresh cilantro and basil, chopped
• Cooked jasmine rice (for serving)

Instructions:

1. Heat a large pot over medium heat and add a bit of oil. Sauté the onion, garlic, and ginger until fragrant.
2. Add the red curry paste and cook for 1-2 minutes, stirring constantly.
3. Pour in the coconut milk and vegetable broth. Bring to a simmer.
4. Add the bell pepper and cook until slightly tender, about 5 minutes.
5. Add the fish chunks and cook until they are opaque and cooked through, about 5-7 minutes.
6. Stir in the fish sauce and lime juice.
7. Serve hot over jasmine rice, garnished with fresh cilantro and basil.

These soups and stews are hearty, nutritious, and bursting with flavor, perfect for pescatarians looking to enjoy a variety of delicious meals.