Recipe description
July 7, 2026
Fish stew with root vegetables
A cozy fish stew with root vegetables to support gentle digestion.
86%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from root vegetables and herbs.
- Includes plant-based polyphenols from herbs and colorful vegetables.
- Balanced with lean fish protein and healthy fats for steady energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
fish fillet
300
gram
carrot
2
piece
potato
2
piece
celery
2
piece
onion
1
piece
garlic
2
clove
vegetable broth
4
cup
olive oil
2
tablespoon
thyme
1
teaspoon
pepper
0.5
teaspoon
salt
1
teaspoon
parsley
1
tablespoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion, carrot, celery, and garlic. Sauté until softened.
3
Add diced potato and cook for another 5 minutes.
4
Pour in the vegetable broth and bring to a boil.
5
Reduce heat and add the fish. Simmer until the fish is cooked through.
6
Season with thyme, salt, and pepper.
7
Garnish with fresh parsley before serving.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
28 g
Protein
28 g
Carbohydrates
6 g
Fiber
6 g
Sugar
14 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
Is this recipe gluten-free?
It can be gluten-free if you use gluten-free stock or broth and check any packaged ingredients for gluten.
What fish work best?
Firm white fish like cod, haddock, pollock, or sea bass; choose sustainably sourced fish and adjust cooking time based on thickness.
How long does it take to prepare and cook?
About 40 minutes total. Prep 10–15 minutes, then simmer 25–30 minutes.
Can I make it dairy-free?
Yes; the stew is dairy-free by default—use olive oil and skip any butter.
Can I freeze leftovers?
Yes, but the fish texture may change after freezing; cool completely and freeze, then reheat gently on the stove.
How do I avoid overcooking the fish?
Add the fish toward the end and simmer just until opaque.
Which root vegetables work well?
Carrots, potatoes, parsnips, turnips, and other roots cut into evenly sized pieces.
Is it kid-friendly?
Yes, with mild seasoning; reduce salt to taste and cut the fish into small pieces.
How can I adjust the seasoning?
Finish with fresh herbs (parsley, dill), a squeeze of lemon, and pepper to taste.
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