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Whitefish Stew

Serves 6.


    Lake whitefish is a freshwater swimmer with a delicately flavoured flesh and a range across much of Canada. They are especially known for their small head in relation to the length of their bodies. Reel it in and then rustle up this hearty stew as a nutritious and delicious way to take the edge off the winter chill. Serve with crusty whole grain bread.


    Other fish to try

    Many other white-fleshed fish, such as perch, hake, and cod, can also star in this recipe.

    Green catch

    Hanging out over a hole with fishing rod in hand is one of the most sustainable fishing practices around. But if you’re fishing for dinner from the store, it can be tricky to ensure you make the healthiest choice for our lakes and oceans. Go to to search for seafood options that you can truly feel good about serving up.


    Whitefish Stew


    • 2 Tbsp (30 mL) extra-virgin olive oil
    • 1 large onion, diced
    • 2 medium carrots, peeled and chopped
    • 1 lb (450 g) baby potatoes, quartered
    • 1/2 tsp (2 mL) salt
    • 2 celery stalks, sliced
    • 3 garlic cloves, minced
    • 1 tsp (5 mL) dried thyme
    • 1 tsp (5 mL) ground coriander
    • 1/2 tsp (2 mL) red chili flakes
    • 1/4 tsp (1 mL) ground black pepper
    • 3/4 cup (180 mL) white wine
    • 1 - 28 oz (798 mL) can diced fire-roasted tomatoes
    • 1 cup (250 mL) low-sodium chicken or fish broth
    • 1 1/2 lbs (750 g) skinless whitefish fillet, sliced into 1 in (2.5 cm) pieces (or see ìOther fish to tryî)
    • 2 Tbsp (30 mL) red wine vinegar
    • Fresh parsley, dill, or cilantro, for garnish
    • Cracked black pepper


    Per serving:

    • calories310
    • protein24g
    • fat12g
      • saturated fat2g
      • trans fat0g
    • carbohydrates23g
      • sugars6g
      • fibre4g
    • sodium424mg



    Heat oil in large saucepan over medium heat. Add onion, carrots, potatoes, and salt; cook for 6 minutes. Stir in celery and garlic; cook for 1 minute. Add thyme, coriander, chili flakes, and pepper; heat for 30 seconds.


    Pour wine into pan, bring to a boil, and reduce heat to maintain a strong simmer for 5 minutes. Add tomatoes and broth to pan, return to a boil, reduce heat to low, and simmer, covered, until potatoes are tender, about 20 minutes. Stir in whitefish and cook for 5 minutes, or until fish is opaque throughout. Stir in vinegar.


    Place stew in serving bowls and garnish with fresh thyme and cracked black pepper.


    Like this recipe?

    This recipe is part of the Go (Ice) Fish collection.



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    Warming Winter Chocolate Bark

    A tribute to the bounty and beauty of nature, this chocolate bark is studded with nuts, seeds, and berries and flavoured with the warming spices of ginger and cinnamon. Adding sweet paprika and chili also gives an interesting kick to a winter favourite. Cut back on the red pepper flakes if you prefer a less spicy version. Chocolate contains tryptophan—an essential amino acid—that helps our brain produce serotonin. Eating chocolate is a delicious way to get a mood boost, which can help lift our spirits when sunlight levels are low. Food of the Gods In the taxonomy of plants, the cacao plant, from which chocolate is derived, is called Theobroma cacao. Theobroma comes from Greek for “food of the gods.” Cacao comes from the Mayan word for the plant.