Fish and Root Vegetable Stew – Low Sodium Version



Serving size

about two cups
45 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe makes great leftovers. Reheat gently.

Not on a low sodium diet? Here’s the standard Fish and Root Vegetable Stew.


1 tsp. Olive oil
1 large White onions
1 potato large (3 inch to 4-1/4 inch dia) Red potatoes
1 cup slices Parsnips, raw
1 medium Carrots, raw
24 fluid ounces Water
1/4 tsp. Salt
1/8 tsp., ground Black pepper
1/4 tsp., leaves Dried thyme
1/4 tsp., leaves Dried oregano
2 tsp., crumbled Bay leaves
2 fillet Fresh tilapia


Place the olive oil in a medium sauce pan over medium heat. Add the yellow onion and cook for about 5 minutes stirring frequently.

Add the potatoes, parsnips and carrots and stir. Cook for about 10 minutes. Stir often so as to not let the vegetables brown. Add the water and reduce the heat to medium-low.

Add the salt, pepper, thyme, oregano and bay. Simmer for about 20 - 30 minutes until the vegetables begin to soften. Stir the soup frequently. When the vegetables have cooked to the point that they are soft but not mushy add the fish. Add the 1/8 tsp. salt.

Cook for about 5 minutes until the fish begins to flake. Serve.

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Special Diet Information

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GERD / Acid Reflux

This recipe contains GERD triggers and those with GERD may wish to avoid it.


This recipe is safe for those who are lactose intolerant.

Coumadin® (Warfarin)

This recipe is safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten.


This is a low sodium recipe.

Recipe Notes

Soup doesn’t have to take all day to prepare. This is a quick and easy fish soup that is so warming on a fall or winter day. There’s a lot of pepper in this, making it spicy and aromatic at the same time. All of that and 10 grams of fiber!

"When you fish for love, bait with your heart, not your brain."

Mark Twain, National Treasure