Monk Fish Stew

Prep time

20 minutes

Prep notes

work with what you have

Cooking time

45 minutes


4 people


1 lb. Monk Fish, cubed
1 stalk celery, diced
1/4 green pepper, diced
1 carrot, diced
3 scallion, chopped
4 mushroom, sliced
1 can artichoke, sliced in quarters
1 1/2 Tbsp. coconut oil
1 Tbsp. flour
1 Tbsp. white miso
1 pinch red pepper flakes
1 cube vegetable bouillon, dissolved in 2 cups warm water
salt to taste


  1. Saute carrot, celery, green pepper and red pepper flakes in coconut oil for 5 minutes over medium heat.
  2. Add flour, stir for 5 minutes.
  3. Add prepared vegetable broth stirring so that lumps do not form.
  4. Add can of artichoke hearts including liquid.
  5. Add Monk fish and miso.
  6. Cook 10 minutes.
  7. Add mushrooms, cook 10 minutes.
  8. Add spinach just before serving.
  9. Salt to taste.
  10. Add more water or stock if desired.


Serve over mashed turnips, very good!

For a bit of acid, squeeze fresh lime on top for serving and garnish with chopped cilantro.

The monk fish can be substituted with another fish but it should be a firm white fish, not too flaky.

I made this recipe up the other night. I knew I wanted a lot of vegetables in the stew and that I did not want a tomato broth. I looked in my refrigerator and started to pull out ingredients that work well together, rejecting those that didn’t. I had an idea that I wanted Asian flavors but did not want too spicy or salty.

Miso is an ingredient that I am trying to incorporate into more of my recipes because it is packed with phytonutrients. Fermented soy products are the best, compared to soy products that have not been fermented like tofu and soy milk. The fermentation process makes more nutrients available.

The stew was deliciouse and I will make it again. This is a wonderful example of what one can make with what is at arms length.