Rad Foodie

  • Recipes
    • Recipe Index
    • Mains
    • Breakfasts
    • Sides
    • Baked Goods
    • Soups
    • Salads
    • Desserts
    • Snacks
    • Sauces, Dressings, Dips
  • Articles
  • About
  • Subscribe
menu icon
go to homepage
  • Recipe Index
  • Articles
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Recipe Index
    • Articles
    • About
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    Home » Recipes » Soups

    Easy Keto Fish Stew with Turnip and Fennel

    Published: Oct 31, 2019 · Modified: Apr 20, 2023 by Tracey Hatch-Rizzi
    This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
    4 Comments

    Share this

    Jump to Recipe

    Tender white fish is cooked in a creamy coconut milk broth to create a light, delicately curried fish stew.  This healthy low carb fish soup recipe makes a fast, easy, weeknight dinner that is AIP, keto and low-FODMAP friendly!

    Curry fish stew with turnips and fennel.
    Jump to:
    • Why coconut milk instead of a milk or cream broth?
    • Where does fish soup come from?
    • Choosing the best white fish
    • What is fennel?
    • What part of the fennel bulb do you eat?
    • How to prepare fennel
    • Turnips vs. potatoes
    • Selecting and preparing turnips
    • FAQ
    • How to make fish stew
    • Optional secret ingredient
    • Substitutions, add-ins and add-ons
    • What to serve with fish stew
    • Other recipes you might like
    • 📖 Recipe
    • 💬 Comments

    I literally think this recipe came to me in a dream. I remember falling asleep thinking about what to do with that pound of cod that was sitting in my freezer. Soup? Really - cod soup? Well, okay, dreamtime, I'll try it. I’m always up for creating hearty meals and cozy winter comfort food. The result was an easy fish stew with turnip and fennel!

    Many folks find cooking fish a bit intimidating, especially when they've had a 'tough fish soup' experience. Never fear - recipes with seafood can be easy to prepare without creating tough, rubbery fish.

    "A fish chowder without potatoes", you ask? It can be done! Whitefish chowder is a perfect recipe for the addition of the bright, sweetness of turnips and fennel. You’ll never miss the taters - I promise.

    If you’re looking for cold weather comfort food, this recipe is on the top of my list of fall and winter recipes.  Curry powder contains vibrant warming spices that are magical in soups made with coconut milk and they make you all toasty warm from the inside out. Nothing like snuggling in with a nice warm bowl of homemade soup.

    This easy keto fish chowder is a perfect recipe for easy Sunday meal prep.  The leftovers keep well in the fridge for easy weekday lunches - talk about a win!

    Why coconut milk instead of a milk or cream broth?

    Sometimes I think dairy can be a little over done in low carb diets and I wanted to create a recipe that was for both a dairy-free and gluten-free soup.  What I love about this dish is that it fits in perfectly with ketogenic, low carb, low-FODMAP and AIP diets and lifestyles, with just a few minor substitutions. Fish stew with coconut milk is light, savory and creamy - no dairy needed!

    Fish soup with turnip and fennel in a pot with a ladle and ready to serve.

    Where does fish soup come from?

    There are many variations of fish stew, soup and chowder.  It’s difficult to know exactly where the original fish stew came from, but every culture seems to have recipes that are passed down through generations. The French Bouillabaisse, Portugese fish stew (Caldeirada), Fiskesuppe (Norwegian fish stew) and Brazilian Moqueca are all influenced by their local maritime communities' catch-of-the-day and are some of the most popular and recognizable fish stews.  No one knows for sure who made the first fish stews or chowders, but each culture certainly has created masterpiece soups with unique flavors from their regions.

    Choosing the best white fish

    Any firm white fish can be used, such as cod, sea bass, catfish, tilapia or snapper.  Delicate fish like sole will end up falling apart.  You can even swap out the white fish for salmon or shrimp.

    For this recipe, I used wild cod as the star of this one-pot fish stew.  The cod is simmered in a coconut and chicken broth with fresh turnips, fennel bulb and a touch of curry to create a symphony of flavors.

    What is fennel?

    Fennel is a very underrated vegetable with a fresh, aromatic anise flavor, that is actually a member of the carrot family.  It may seem a bit intimidating from the outside, but it’s very easy to work with and may become your favorite new ingredient.

    Whole fennel bulb and turnip on a wood board ready to chop.

    What part of the fennel bulb do you eat?

    The stalks and leaves are edible, but most recipes with fennel will just call for the bulb.  The texture is similar to celery, with a light licorice flavor.

    You can eat fennel in salads, soups, roasted or simply sautéed.  The character changes depending on how it’s cooked.  It adds a bright, subtly sweet flavor to this delicately curried fish stew.  And save a little of the fennel fronds for garnish or use them in a salad to serve alongside your stew.

    Fennel bulb cut in half on a wood background.

    How to prepare fennel

    First, trim the stalks.  These are great to use in vegetable stock. The fronds can be eaten raw so don’t toss them.  Cut the bulb in half, trim the bottom and remove the tougher core.  Peel off any wilted or rubbery outer layers.  You can cut your slices thick or thin.  Many people like to use a mandolin to slice their fennel, but I like my stew a little chunky.  I find that using a mandolin shaves the fennel well for use in salads or for sauteeing, but it's a little too thin for soups.  I recommend slicing with a chef's knife in about ¼ inch slices.

    Prepared cut fennel bulb on a cutting board with a knife.

    Turnips vs. potatoes

    Turnips contain far fewer carbs and calories than potatoes.  If you don’t follow a low-carb or keto diet, you can certainly use potatoes or parsnips in the place of turnips.  I find that turnips have a sweeter flavor and lighter texture than potatoes, which make them a perfect addition to this soup.

    Selecting and preparing turnips

    Opt for smaller turnips because they tend to be sweeter with minimal to no bitterness.  If you can find Japanese turnips (also called Hakurei or Tokyo turnips), these are my favorite to use and are even delicious eaten raw. But good ol’ purple turnips work brilliantly, too.

    To prepare the turnips, slice off the top and bottom and peel them with a vegetable peeler.  Then cut into approximately ½ inch cubes.

    FAQ

    Can I make this a low-FODMAP fish stew?

    I’ve added onion and garlic to this recipe but it can easily be made without either and still be amazing. I like to substitute the onion and garlic with asafoetida. It adds an ‘is that onion or garlic?’ flavor that you just can’t seem to pinpoint. The best way to use it is to sauté it in ghee or oil to release the aromatics, before adding other ingredients.  Instead of sautéing onion and garlic, you’ll sauté a pinch of asafoetida. However, even if you are using onion and garlic, feel free to use the asafoetida, as well. I lends an amazing depth to the soup.
    You can also substitute the onion for green leek tops, chives or green onions (tops only).  Consider adding or topping the soup with a bit of garlic-infused oil.

    How do I make this an AIP fish soup?

    So easy! Simply omit the black pepper and regular curry powder. See this homemade AIP curry seasoning recipe you can use from Perry's Plate or this Nightshade Free Curry Powder from Jane's Healthy Kitchen. You could also use something like this AIP Thai yellow curry paste from Meatified.

    Did you make this recipe? Let me know how you liked it by giving a star rating and leaving a comment!

    Fish stew ingredients in small bowls and a cutting board.

    How to make fish stew

    While some other fish stew recipes take a long time to prepare and cook, this easy recipe is table ready in about 30 minutes!

    1. Saute the onion and garlic (or asafoetida) in olive oil or ghee
    2. Add the broth, coconut milk, spices and vegetables and simmer until just tender
    3. Stir in the coconut cream, fish and fresh lime juice and simmer for a few more minutes
    4. Serve and enjoy!

    Optional secret ingredient

    I’m a giant fan of kala namak black salt. I use it, literally, in almost everything and you’ll find it in several of my recipes. It has a very sulfur-like aroma, but the flavor is extremely complex. The sulfur scent and flavor disappears when used in cooking and imparts a depth to your dish that you just can’t get from any other ingredient. I absolutely love it in this soup! Between the asafoetida mentioned above and the black salt, this stew will have a very unique and earthy, complex flavor. However, if you don’t have kala namak black salt, you can certainly use sea salt or Himalayan pink salt in its place.

    White bowl of fish stew showing chunks of fish and fennel tops as garnish.

    Substitutions, add-ins and add-ons

    • To make the soup, in addition to coconut milk, I use my homemade chicken bone broth, but fish stock or vegetable broth can be used in place of the chicken broth
    • If you aren’t a fan of recipes with turnips, you can sub those out for for say, potatoes, parsnips, rutabaga, carrots, butternut squash and even zucchini
    • Feel free to add some leafy greens like kale, collards or bok choi. I’m all about switching things up. However, I’m really in love with the use of fennel in a coconut fish chowder. It gives it such a bright flavor. And the ingredients I’ve included for this recipe provide flavors that blend together so well.
    • I’m a fan of topping this soup with crispy prosciutto or pancetta.  Simply crisp it in a pan and crumble on top of the soup. Bacon crumbles are amazing, too.
    • Top with chopped avocado and/or fresh cilantro
    • Add a fresh squeeze of lime just before serving
    • Top with your favorite low carb croutons
    • If you like a bit of spice, add some red pepper flakes, or my favorite, Aleppo pepper (read more about why Aleppo Pepper is such a great seasoning)
    • Add a few curry leaves for a bright, fresh, unique flavor (read my Ingredient Spotlight all about curry leaves)

    What to serve with fish stew

    While this fish stew can stand well on its own, there's nothing like pairing it with a little something on the side, like some Cheddar Almond Flour Drop Biscuits or a tasty salad like Fattoush. If you're planning on serving dessert, consider a Berry Clafoutis or satisfy that chocolate craving with some easy Deep Dish Chocolate Chip Cookies!

    Other recipes you might like

    • Irish beef stew in a pot with a side of biscuits.
      Keto Irish Stew (without potatoes)
    • Pasta with tuna and pesto in a bowl topped with a few peas and basil leaves.
      Tuna Pesto Pasta
    • Keto bibimbap bowl with veggies, and an egg on top with chopsticks poking the yolk.
      Keto Bibimbap Bowl- The Ultimate Meal
    • Serving of low carb chicken taco soup in a white bowl topped with lime wedges, sour cream, shredded cheese and sliced jalapeno.
      Instant Pot Chicken Taco Soup

    📖 Recipe

    Curry fish stew with turnips and fennel.

    Easy Keto Fish Stew with Turnip and Fennel

    Author: Tracey Hatch-Rizzi
    Tender white fish is cooked in a creamy coconut milk broth to create a light, delicately curried fish stew.  This healthy low carb soup recipe makes a fast, easy, weeknight dinner that is AIP, keto and low-FODMAP friendly!
    4.50 from 4 votes
    Print Recipe Pin Recipe Rate this Recipe
    Prevent your screen from going dark
    Prep Time: 10 minutes minutes
    Cook Time: 25 minutes minutes
    Total Time: 35 minutes minutes
    Category: Soups
    Cuisine: American
    Method: Stovetop
    Yield: 8 cups
    Diet:Gluten Free
    Special Diet:AIP, Keto, Low-Carb, Low-FODMAP, Paleo, Whole30

    Ingredients
     
     

    • 1.5 pounds cod white fish (or tilapia, cut into 1 inch pieces)
    • 2 turnips (medium sized, peeled and chopped)
    • 1 fennel bulb (chopped - see Instructions)
    • 4 cups chicken broth
    • 1 can coconut milk (13 ounce can)
    • 2 tablespoons ghee (or olive oil)
    • ¼ teaspoon black pepper (omit for AIP)
    • 1 teaspoon sea salt (or kala namak black salt - see Notes)
    • ¼ teaspoon curry powder (or AIP curry powder - see post)
    • 1 pinch asafoetida powder (for low-FODMAP - optional - see Notes)
    • ½ lime (juice only)
    • ½ onion (yellow, chopped finely - omit for low-FODMAP)
    • 2 cloves garlic (finely minced - omit for low-FODMAP)

    Optional Toppings

    • 1 avocado (cut into cubes)
    • 2 teaspoons cilantro (chopped)
    • 4 slices crispy pancetta

    Instructions
     

    • Add ghee or olive oil to a large pot and turn on low heat

    If using asafoetida

    • Add the asafoetida and simmer for about one minute.

    If using onion and garlic

    • Turn up to medium heat, add the onion and garlic and sauté on medium heat until just tender.

    Prepare the fennel bulb

    • Chop off the top stems and bottom of the fennel bulb. Then cut out the tough core (see post for details and pictures).
    • Remove the tougher outer layers and chop.  I like to reserve a few of the fennel leaves for garnish.  They have a lovely flavor and aroma.

    Prepare the soup

    • Add the vegetables, chicken broth, clear liquid from the coconut milk (reserve the cream - see Notes), salt, pepper and curry powder.  Simmer for about 15 minutes or until just tender enough to be pierced with a fork.
    • Add the fish, reserved coconut cream (see Notes, below) and lime juice and simmer for an additional 5 minutes.
    • Turn off the heat and let sit for about 10 minutes before serving.  This allows the fish to continue cooking without being 'overdone'. 
    • If topping the stew with crispy pancetta, use the 10 minutes that the stew is sitting to prepare.  Warm a skillet on medium heat and add the pancetta slices.  Toast for about 2-3 minutes on each side or until slightly crispy.  Remove from heat and cool.  
    • After stew has rested for 10 minutes, place into bowls and top with cilantro, avocado and crispy pancetta or whatever your heart desires!

    Notes

    Kala namak black salt is my favorite salt to use in so many recipes.  Read more about Kala namak.
    I love using asafoetida instead of onion and garlic because the flavor is very similar to onion and garlic, but using it here is purely optional.  If you do not follow a low-FODMAP diet, you can use onion and garlic as included in the ingredient list and instructions. Read more about Asafoetida.

    About coconut milk

    If you're using coconut milk that comes in a Tetra Pak, rather than a can, the cream typically doesn't separate from the milk.  Just add all of the coconut milk at the beginning of the recipe.

    Nutrition

    Serving: 2 cupsCalories: 308 kcalCarbohydrates: 11 gProtein: 15 gFat: 20 gCholesterol: 37 mgSodium: 889 mgFiber: 5 gNet Carbs*: 6 g

    *Net carbs = carbohydrates - fiber

    Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.

    Did you make this recipe?Leave a review below, then snap a picture and tag @Rad_Foodie on Instagram so I can see it!

    More Soup Recipes

    • Lentil soup with turkey in a white bowl topped with shaved parmesan and parsley on a wood board with a spoon next to it.
      Turkey Lentil Soup (Low-carb)
    • Bowl of carrot and pumpkin soup garnished with seeds, spices and a drizzle of coconut milk on a rustic board.
      Carrot and Pumpkin Soup (Dairy-free)
    • Pewter bowl of Gazpacho Manchego with pieces of dinner rol and a garnish.
      Gazpacho Manchego
    • White bowl of creamy broccoli almond soup topped with a swirl of sour cream, and sprinkled with crumbly cheese and herbs.
      Broccoli Almond Soup (gluten-free and low-carb)

    Share this

    Comments

    1. Francina B says

      November 03, 2023 at 3:30 pm

      5 stars
      I just made this. It’s delish! I had to add a potato with the turnip because the turnips were so small. None of the stores had fennel so I substituted green onion bulbs. I added a 1/2 tsp of raw honey to give it some balance. The Mahi Mahi was tender yet substantial.
      I will make this again!

      Reply
      • Tracey Hatch-Rizzi says

        November 04, 2023 at 4:03 pm

        Hi Francina,

        I'm so happy you liked it! Thanks for sharing your ingredient swaps and additions - I'll bet it tasted wonderful. Mahi-mahi is an excellent fish for this!

        Best,
        Tracey

        Reply
      • Michelle says

        February 19, 2024 at 5:30 pm

        4 stars
        For keto and low fodmap I thought it was savory and yummy. Maybe more curry? But felt nourishing and loved the subtle flavors. I didn't have pancheta but crispy bacon on top was a must. Very good.

        Reply
        • Tracey Hatch-Rizzi says

          February 20, 2024 at 11:17 am

          Hi Michelle,

          I'm so glad you liked the soup! I didn't intend the soup to be a curry dish per se, but I typically add more curry when I make it for myself. It's meant to add just a subtle savoriness. If you love curries, definitely add more to your taste! And bravo to the crispy bacon!

          Best,
          Tracey

    4.50 from 4 votes (2 ratings without comment)

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating





    Blog author in a green blouse outside with green plants behind.

    Hey there! I'm Tracey, a FODMAP-trained recipe developer and acupuncturist living a rad low-FODMAP and low-carb lifestyle. I love creating healthy, flavorful recipes, often with global ingredients. Special diets should never be boring and taste buds deserve to be happy!

    Learn more about me →

    Trending recipes

    These are the most popular recipes readers are loving right now.

    • Platter of golden smoked turkey breast sliced and garnished with fresh herbs, cranberries and pomegranite.
      Traeger Smoked Turkey Breast Without Brine
    • Sliced beef ribs on a cutting board with a side of barbeque sauce in a small bowl.
      Traeger Beef Ribs
    • White bowl of chimichurri sauce with a spoon in it on a clay textured plate with pepper flakes and parsley on the side.
      Mexican Chimichurri Sauce with Cilantro
    • Small bowl of sugar-free icing with a spoon next to it on a white marble board.
      Sugar-free Icing and Glaze
    • Convection roasted whole chicken on a platter with herbs and citrus garnish.
      Convection Oven Roast Chicken
    • Smoked flank steak sliced and drizzled with green chimichurri sauce.
      Smoked Flank Steak
    • Preserved lemon puree in a small white bowl with a wooden spoon scooping some out.
      Preserved Lemons and Preserved Lemon Paste
    • Golden brown roasted convection turkey on a platter with herbs.
      How to roast a turkey in a convection oven

    Subscribe

    Click here to sign up for emails

    Get new recipes and updates delivered right to your inbox!

    Memorial Day recipes

    Celebrate the weekend with recipes that are perfect for your Memorial Day celebration.

    • Smoked pork loin partly sliced on a wood board next to flake salt in a small bowl, a grilled lemon half, and fresh parsley.
      Smoked Pork Loin
    • Smoked sirloin steaks on a white platter with slices, red chimichurri sauce and a cilantro garnish.
      Smoked Sirloin Steak
    • White bowl of almond flour biscuits with one in halves, with a small ramekin of butter and a napkin on the side.
      Cheddar Almond Flour Drop Biscuits
    • Cilantro lime coleslaw in a white bowl with a lime and cilantro garnish.
      Cilantro Lime Gluten-free Coleslaw (dairy-free and low-FODMAP)
    • Tomato cucumber Mediterranean salad in a white bowl with a serving spoon topped with feta cheese and olives.
      Mediterranean Cucumber and Tomato Salad
    • Ricotta party dip in a blue bowl with a spoon topped with maple syrup and herbs.
      Whipped Ricotta Dip
    • Dessert dish of assorted red and black berries topped with a swirl of low-carb whipped cream.
      Low-carb Whipped Cream (keto and sugar-free)
    • Lemon raspberry bundt cake topped with sugar-free icing on a blue cake pedestal with slices.
      Gluten-free Bundt Cake with Lemon and Raspberries

    Educational Resources

    • Guide to a Ketogenic Diet
    • Importance of Electrolytes on Keto

    Footer

    ↑ back to top

    About

    • About
    • Privacy Policy
    • Accessibility Statement
    • Terms & Conditions

    Subscribe

    • Sign Up! for emails and updates

    Contact

    • Contact Us

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2025 Rad Foodie, LLC - Be Rad. Eat Well. All rights reserved.

    • 44
    61 shares

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required

    Recipe Ratings without Comment

    Something went wrong. Please try again.