Nourish PA: Fish and Tomato Stew

This comforting, hearty stew pulls from the freezer (fish filets and spinach) and the cupboard (canned potatoes and tomato soup). Try it for lunch or dinner with a spinach salad or microwave cornbread! Bonus: It’s dairy- and meat-free!

Fish and Tomato Stew

Serves 4
Prep Time Cook Time Total Time
5 min 20 min 25 min


  • 2 tablespoons olive oil
  • 1 large yellow onion, chopped
  • 1 teaspoon garlic powder, or 3 cloves garlic, minced
  • 1 (16-ounce) package of frozen white fish filets, thawed
  • 1 (16-ounce) package of frozen spinach, thawed
  • 1 (15-ounce) can whole new potatoes, chopped
  • 2 (10-ounce) cans condensed tomato soup
  • Salt and pepper, to taste
  • 1 tablespoon chopped fresh parsley, or 1 teaspoon dried parsley (optional)


  1. Heat oil in a large pot over medium-high heat. Add in onion and garlic and cook until tender, about 3-5 minutes. Stir in fish filets and spinach and cook, breaking apart into chunks with a spoon until cooked through, about 5 minutes.
  2. Stir in potatoes, soup and 1 cup of water. Bring to a simmer over medium heat. Cook, stirring occasionally, until fish is fully cooked, about 8-10 minutes. Season with salt and pepper. Top with parsley (if using) and serve.
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