🍝 Italian · Main · Medium difficulty · Pescatarian
High-Fibre Italian Salmon Slow-Simmered Stew
A high fibre slow-simmered stew with salmon, basil, garlic and oregano, Italian flavours and no gluten.
- Prep time
- 15 min
- Cook time
- 40 min
- Total time
- 55 min
- Servings
- 4
- Calories
- 465 kcal
- Protein
- 29 g
- Carbs
- 49 g
- Fat
- 17 g
- Course
- Main
About this Italian stew
High-Fibre Italian Salmon Slow-Simmered Stew is a Italian main built around salmon fillets (about 500 g). It takes about 55 min from start to finish, 15 minutes of prep and 40 minutes of cooking, and serves 4.
Cooking method: stew. Difficulty is rated medium. Pescatarian, and marked gluten-free in our data.
Good for: high fibre, high protein, meal prep, one-pot wonders.
Ingredients
Quantities are for 4 servings. Change the servings in the app to rescale them automatically.
- 4 salmon fillets (about 500 g)
- 400 g canned tomatoes
- 2 cups tomatoes, chopped
- 2 carrots, chopped
- 1 onion, diced
- 300 ml gluten-free stock
- Seasoning: basil, garlic and oregano
- Sauce: 3 tbsp olive oil and 1 tbsp balsamic vinegar
- 2 tbsp olive oil
- Salt and black pepper, to taste
Method
Step 1. Brown the salmon in batches in a heavy pot; set aside.
- Heat
- Medium to high, stir or flip now and then
- Look for
- Golden-brown edges, a steady sizzle and a toasty smell.
- Why it matters
- Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
- Avoid
- Overcrowding the pan: the temperature drops and food steams. Cook in batches.
Step 2. Soften the onion and carrots in the same pot for 5 minutes.
- Heat
- Medium to high, stir or flip now and then
- Look for
- Golden-brown edges, a steady sizzle and a toasty smell.
- Why it matters
- Browning (the Maillard reaction) creates deep savoury flavour that boiling cannot.
- Avoid
- Overcrowding the pan: the temperature drops and food steams. Cook in batches.
Step 3. Stir in the basil, garlic and oregano and tomatoes.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 4. Return the salmon, add the stock and bring to a boil.
- Heat
- Keep the heat steady
- Look for
- The new ingredient is coated and the mixture returns to a gentle bubble.
- Why it matters
- Adding things in order lets each ingredient cook for just the right time.
- Avoid
- Dumping everything in at once: delicate items turn mushy before tougher ones are done.
Step 5. Cover and simmer for 54 minutes until tender and the sauce thickens.
- Heat
- Low, with small lazy bubbles
- Look for
- Small bubbles break the surface gently; the sauce thickens and the food turns tender.
- Why it matters
- Gentle, steady heat softens tough fibres and lets flavours blend without drying things out.
- Avoid
- Letting it boil hard, which toughens meat and reduces the liquid too fast. Lifting the lid too often loses heat.
Step 6. Adjust the seasoning and serve with fresh basil.
- Heat
- Warm plates
- Look for
- Hot food on warm plates with a fresh, bright garnish on top.
- Why it matters
- Garnish adds colour, crunch and freshness. Tasting and adjusting salt or acid at the end lifts the whole dish.
- Avoid
- Waiting too long: the dish cools and crisp parts go soft.
Chef's tip
Add a tablespoon of ground flax or chia for extra fibre.
Equipment you will need
- Heavy pot with lid
- Wooden spoon
- Plate for browned meat
Nutrition per serving
Estimated per serving: 465 kcal, 29 g protein, 49 g carbohydrate and 17 g fat. Roughly 25% of the energy comes from protein, 42% from carbohydrate and 33% from fat, using standard energy values.
Nutrition values are estimates from typical ingredient profiles. They are not medical data, and brands and portions vary. Consult a doctor or registered dietitian about your diet.
When to cook High-Fibre Italian Salmon Slow-Simmered Stew
Substitutions and variations
- Brown the meat in batches for deeper flavour before adding liquid.
- Use lentils or chickpeas for a meat-free version and shorten the simmer time.
- Stews taste better the next day; cool, refrigerate and reheat until piping hot.
Frequently asked questions about High-Fibre Italian Salmon Slow-Simmered Stew
How long does High-Fibre Italian Salmon Slow-Simmered Stew take to make?
It takes about 55 min in total: 15 minutes of prep and 40 minutes of cooking. Times are estimates and depend on your stove, pan and how small you cut the ingredients.
How many calories are in one serving?
Each serving has about 465 kcal, with 29 g protein, 49 g carbohydrate and 17 g fat. These are estimates for the recipe's 4 servings.
Is High-Fibre Italian Salmon Slow-Simmered Stew gluten-free?
It is marked gluten-free in our data. Still check labels on stock, sauces and spice blends, which can contain gluten.
Is it suitable for vegetarians or vegans?
It is pescatarian: it contains fish or seafood but no meat or poultry.
How difficult is it to cook?
It is a medium-difficulty recipe: it needs some timing and several steps, so read through the method before you start.
Can I make High-Fibre Italian Salmon Slow-Simmered Stew ahead or freeze it?
Yes. Cool it quickly, refrigerate for up to 3-4 days, or freeze for up to 3 months. Reheat until steaming hot throughout.
How many servings does it make?
This recipe makes 4 servings. To change the amount, scale each ingredient in proportion. The interactive app's servings control does this automatically.