Mexican Fish Stew kcal per 100g: Recipe and Nutrition

Mexican fish stew is a tomato-based coastal-style dish of tender white fish, potatoes, peppers, and broth, finished with lime and cilantro. Regional and family versions vary; this approachable version is gently spiced, filling, and estimated at about 48 kcal per 100 g, depending on the fish and how much the broth reduces.

Ingredients

1 tablespoon (15 ml) neutral oil, such as avocado or canola oil
1 medium yellow onion, diced, about 1 cup (150 g)
1 poblano pepper, stemmed, seeded, and diced, about 1 cup (120 g); use green bell pepper if poblano is unavailable, though the stew will be milder and less earthy
3 garlic cloves, finely chopped, about 1 tablespoon (9 g)
1 teaspoon (1 g) dried Mexican oregano; regular dried oregano is a practical substitute, with a slightly different herbal flavor
½ teaspoon (1 g) ground cumin
1 can diced tomatoes, about 14.5 ounces (411 g), with their juices
3 cups (710 ml) low-sodium fish or vegetable broth
2 cups diced waxy potatoes, about 10.5 ounces (300 g), cut into pieces no larger than ¾ inch (2 cm)
1 bay leaf
1¼ pounds (600 g) skinless, boneless cod or other firm white fish, cut into 1½-inch (4 cm) pieces
⅓ cup pitted green olives, about 1.8 ounces (50 g), drained and halved
1 teaspoon fine salt (5 g), plus more to taste, and ¼ teaspoon ground black pepper (0.5 g)
2 tablespoons fresh lime juice (30 ml), plus lime wedges for serving
½ cup roughly chopped cilantro leaves and tender stems, about ½ ounce (15 g)

Instructions

Prepare the ingredients. Dice the onion and poblano, chop the garlic, and cut the potatoes into evenly sized pieces so they become tender at about the same time. Cut the fish into generous chunks and check for any remaining pin bones with your fingers or tweezers. Keep the fish chilled while you start the base. This active preparation takes about 20 minutes, including gathering and measuring the ingredients.
Soften the aromatics. Set a large, heavy pot or Dutch oven over medium heat and add the oil. Once it shimmers, stir in the onion and poblano. Cook for about 7 minutes, stirring every minute or two, until the onion is translucent and the pepper has softened. If the vegetables begin to brown quickly, lower the heat; a gentle sauté builds flavor without making the stew taste scorched.
Add the seasonings and tomatoes. Stir in the garlic, oregano, cumin, salt, and black pepper. Cook for 30 seconds, just until fragrant. Add the diced tomatoes with their juices and scrape the bottom of the pot to loosen any browned bits. Stir in the broth, potatoes, and bay leaf. Bring the liquid to a gentle boil, then reduce the heat so it simmers steadily rather than bubbling hard.
Simmer until the potatoes are nearly tender. Cook uncovered for 14 minutes, stirring gently once or twice so the potatoes do not stick. Test a potato with the tip of a knife: it should be close to tender, with a little resistance in the center. If the cubes are larger than specified, they may need a few extra minutes before the fish goes in. Keep the simmer gentle to limit evaporation and preserve enough broth for serving.
Cook the fish gently. Add the fish pieces and olives, distributing them through the broth without breaking them up. Simmer gently for about 7 minutes, turning the pieces once with a broad spoon if needed. Check the center of the thickest fish piece with a food thermometer; USDA FSIS guidance sets the safe minimum internal temperature for fish at 145°F (63°C). If a piece has not reached that temperature, continue cooking briefly and check again. The fish should look opaque and separate into moist flakes, not dry, firm crumbs.
Finish and season. Turn off the heat, remove the bay leaf, and stir in the lime juice and cilantro. Taste the broth before adding more salt because olives and some broths are already salty. If you want a brighter flavor, add lime a teaspoon at a time; if the broth tastes too sharp, let the stew sit for a minute before adjusting. Serve while hot, taking care not to mash the fish as you ladle.

Calorie estimate: This recipe provides approximately 48 kcal per 100 g, or about 50 kcal when rounded for everyday tracking. The estimate assumes cod, the listed quantities, and a finished batch weighing roughly 2.3 kg. To calculate your own batch more closely, add the estimated calories in the ingredients, weigh the completed stew without the pot, then divide total calories by finished grams and multiply by 100. A fattier fish, extra oil, or a more reduced broth will change the result.

Tips

Choose fish that holds together. Cod, haddock, snapper, and tilapia all work, though delicate fillets may break into smaller pieces when stirred. A firm fish gives you neater chunks. If using frozen fish, thaw it safely in the refrigerator and pat it dry before cutting; excess surface water can dilute the broth.
Keep the simmer calm. A rolling boil can break the fish apart and make the potatoes unevenly tender. Once the fish is added, use low heat and move the spoon slowly. If the stew seems too thick, add a splash of broth or water; if it is thinner than you like, simmer the tomato base a little longer before adding the fish.
Adjust salt at the end. Broth, canned tomatoes, and olives vary in saltiness. Starting with low-sodium broth and tasting after the olives go in gives you more control. For a less salty version, rinse the olives briefly or leave them out and finish with extra lime instead.
Do not overcook the fish while reheating. The fish continues to soften in hot broth, so avoid repeatedly boiling the whole pot. Reheat only the amount you plan to eat, and use the thermometer guidance in the storage section for leftovers.

Serving Suggestions

Ladle the stew into warm bowls with a piece of fish and several potato cubes in each serving. Put lime wedges on the table so everyone can adjust the acidity, and offer extra chopped cilantro or sliced jalapeño for people who want a fresher or hotter finish. Warm corn tortillas are useful for scooping up the broth; crusty bread or plain rice also makes a simple accompaniment. If serving rice, keep it separate until plating so it does not absorb all the liquid in the pot.

For a fuller meal, add a crisp cabbage salad dressed with lime, or serve sliced avocado on the side. These are optional extras rather than part of the calorie estimate. If you are tracking kcal per 100 g, measure the stew itself consistently and count any tortillas, rice, avocado, or added toppings separately.

Variations

Use a different pepper: A mild green bell pepper is easy to find and keeps the flavor gentle. For more heat, add one minced jalapeño with the onion, removing its seeds for less intensity. A poblano gives the stew a more distinctive, earthy pepper flavor, but there is no single version that every Mexican household or coastal region follows.

Change the seafood: Replace some of the white fish with peeled raw shrimp, adding it near the end so it cooks just until opaque and reaches 145°F (63°C). For mixed seafood, cut all pieces to similar sizes and check each type for doneness. You can also use firm fish such as halibut, but its richer texture and higher calorie content may raise the kcal per 100 g.

Make it more brothy or more substantial: Add up to 1 cup (240 ml) extra broth for a lighter, soupier bowl. For more body, mash a few cooked potato pieces against the side of the pot and stir them back in. You can add 1 cup (150 g) corn kernels with the potatoes, though this changes the flavor and nutritional estimate. For a different tangy finish, use a little orange juice along with the lime rather than replacing all the lime.

Storage and Reheating

Transfer leftovers to shallow, covered containers and refrigerate them within 2 hours of cooking. The stew keeps for 3–4 days in the refrigerator. For the best texture, store portions with plenty of broth, since exposed fish can dry out. If you expect to freeze it, cool and freeze it promptly in meal-size airtight containers; it is best used within about 2–3 months for quality. Thaw frozen portions overnight in the refrigerator. Potatoes and fish may become softer after freezing, but the stew is still useful for a quick meal.

Reheat a portion in a covered saucepan over low to medium-low heat, stirring carefully and adding a splash of broth if needed. Heat leftovers to 165°F (74°C), the USDA FSIS safe minimum for reheated leftovers, checking the center with a food thermometer. Avoid repeatedly cooling and reheating the whole pot: take out only what you need, and return the rest to the refrigerator promptly. A microwave also works; cover the bowl, pause to stir gently, and check the temperature in more than one spot.

Frequently Asked Questions

How many kcal are in Mexican fish stew per 100 g?
This version is estimated at about 48 kcal per 100 g, commonly rounded to 50 kcal. It is an estimate rather than a fixed value: fish choice, broth brand, oil measurement, and evaporation all affect the finished stew. For a more precise calculation, weigh the cooked batch and use the ingredient labels or a nutrition calculator for the exact products you used.

Can I use frozen fish?
Yes. Thaw it in the refrigerator before cooking, then pat the pieces dry and remove any pin bones. Adding fish while it is still frozen can cool the broth and make timing uneven. If you must cook from frozen, follow the fish packaging guidance and use a thermometer to confirm that the thickest piece reaches 145°F (63°C).

Can I make the stew ahead?
You can prepare the tomato, pepper, potato, and broth base up to a day ahead, chill it promptly, and cook it until the potatoes are tender when you are ready to serve. Add the fish near serving time so it stays moist and does not break apart during storage and reheating. Reheat the prepared base thoroughly before adding fish, then cook the fish to 145°F (63°C).

What can I use instead of poblano?
Green bell pepper is the easiest substitute and makes a mild, slightly sweeter stew. A small jalapeño adds more heat, while Anaheim pepper is another mild option if available. The recipe does not rely on a hard-to-find ingredient: Mexican oregano can be replaced with regular dried oregano, although the herbal character will be a little different.

Why is my fish falling apart?
It may have simmered too long, boiled too vigorously, or been stirred more than necessary. Cut the fish into generous chunks, wait until the potatoes are nearly tender before adding it, then keep the broth at a gentle simmer. Use a broad spoon to serve rather than stirring repeatedly; small flakes are still fine to eat, but the bowl will look less defined.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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