Easy Keto Fish Stew with Turnip and Fennel
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!
Servings: 8 cups
Calories: 308kcal
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 Note 1
- ¼ teaspoon curry powder or AIP curry powder - see post
- 1 pinch asafoetida powder for low-FODMAP - optional - see Note 2
- 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
Note 1
Kala namak black salt is my favorite salt to use in so many recipes. Read more about Kala namak here.Note 2
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 certainly use the onion and garlic included in the ingredient list and instructions. Read more about Asafoetida here.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. No worries about reserving any coconut cream to add toward the end of cooking. Just add all of the coconut milk at the beginning of the recipe. If you have coconut cream in your pantry, you can add a few tablespoons toward the end of cooking, like the recipe describes. Personally, I think it adds just a touch more of fresh coconut flavor to the soup, but it's not required.Nutrition
Serving: 2cups | Calories: 308kcal | Carbohydrates: 11g | Protein: 15g | Fat: 20g | Cholesterol: 37mg | Sodium: 889mg | Fiber: 5g | Net Carbs*: 6g