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Author: Imma
Fish Stew– This tasty white fish stew oozes with rich tomato sauce and earthy flavors. A light meal that is quick and easy to whip and can be customized easily according to preference. If you’re searching for a healthier alternative, this one is it!
Cooking with tomato sauce is a time-honored West African practice. Tomato sauce enriches stews and thickens soups, and it’s economical, especially when you have many mouths to feed.
The only downside to incorporating tomatoes is a lengthier process than other American-based tomato sauces.
Most people in West African countries don’t like acidity in fish sauce. So to reduce the acidity, we cook the tomatoes for a long time. Adding the earthy flavors of curry, white pepper, and smoked paprika somehow shortens the process.
West African Fish Stew
Fish stew is a superb and fairly light meal that always comforts any time of the year. The tomato base and fantastic seasonings make it especially comforting on a chilly day. It is very adaptable because you can vary the spices in the sauce depending on taste and availability.
What You’ll Need to Make Fish Stew
- Seasonings–Onion,garlic, ginger,thyme, smoked paprika,curry powder, and white pepper amp up the flavor of this incredible fish stew.
- Tomato Sauce– The perfect base for a thick and rich stew. The long cooking process reduces the acidity for natural sweetness.
- Chicken Broth– The flavorful broth adds another level of taste sensations. I also like to add extra bouillon powder to intensify the flavor.
- White Fish– Cod is my preferred choice because it’s more readily available where I live. Buthaddockand Chilean bass also work.
- Bell Pepper– This ingredient adds beauty and flavor, and the sweetness goes well with the tomatoes.
- Thai Basil– The slight anise flavor really completes the flavor explosion in this fish stew recipe. If you can’t find Thai basil, use regular basil with a pinch of ground anise seeds.
How to Make Fish Stew
- Clean Fish– Wash your fish carefully, then drain and pat dry with paper towels.
- Saute Onion– Heat oil in a medium saucepan, then add the onion and sauté for a minute or two. (Photo 1)
- Season the Stew– Then add the minced garlic, ginger, thyme, paprika, and curry powder, then sauté for a couple of minutes. (Photos 2-3)
- Add the Liquids– Pour tomato sauce, white pepper, and bouillon powder. Stir for about a minute and let it simmer for about 10-15 minutes. Add about 3 cups of water, season with salt to taste, and stir. (Photos 4-6)
- NowtheFish– Add the fish steaks one at a time, then add the bell pepper and basil. Simmer until the fish is flaky and thoroughly cooked, about 10 minutes. Adjust the thickness of soup with water, and add salt and more spices to taste. Sprinkle with parsley and serve warm. (Photos 7-8)
- Serveover whole-wheat couscous or white rice.
Recipe Variations
- Chicken Stew– This recipe is just as good with chicken. The only difference is you can add the chicken much sooner because it takes longer to cook.
- Fish Swap– You can add shrimp and any firm-fleshed fish to this recipe. Even the flakier fish will do fine if that’s what you have.
Tips and Tricks
- My secret spice here is Thai basil – you really need to give it a try, available in Asian markets and farmers’ markets. What’s so special about it? It’s slightly spicy, aromatic, and pungent than the regular basil. On its own, it has a more anise and licorice-like scent to it.
- Because fish is very delicate, you should add it at the very end of the cooking because it might not remain intact when simmering the tomato sauce.
FAQs
Is fish stew healthy?
If you have been trying to eat a bit healthier, then this fish stew fits perfectly into your dietary needs. It is quick and easy to make, and you can even omit the cooking oil.
Which fish is best for stew?
Be sure to pick out the freshest white fish available such as cod, red snapper, tilapia, pompano, or even mackerel.
Can I add vegetables to fish stew?
Of course, you can! That makes it even healthier. I would add them to the stew at the same time you put in the tomato sauce. Then add the fish right before they’re tender, so they finish at the same time as the fish.
Make-Ahead Instructions
This is one of the few fish dishes that I make ahead. The tomato base makes it even better the next day. Let the stew cool, then refrigerate it for up to three days.
Serving and Storage
Serve– Fish stew is best hot right off the stove. Serve it in a bowl and sprinkle it with chopped parsley for elegance.
Store– The leftover stew should be cooled and stored in an airtight container. It will stay good in the fridge for up to four days or the freezer for two months.
Reheat– Thaw frozen fish stew in the fridge overnight, then gently heat it in a saucepan, occasionally stirring, until it starts to bubble.
What Goes with Fish Stew
Serve it withcoconut rice,whole-wheat couscous, or whatever rocks your boat. I like to freshen things up withfufuandcucumber tomato salad. You can’t go wrong.
More Tasty Fish Recipes
- Fish and Grits
- Blackened Catfish with Shrimp Sauce
- Curry Fish
- Jamaican Steamed Fish
- Southern Fried Catfish
Watch How to Make It
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This recipe was first published in May 2013 and republished in September 2017 with new photos. It’s updated now with additional write-up, new photos, and a video.
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Fish Stew
This tasty white fish stew oozes with rich tomato sauce and earthy flavors. A light meal that is quick and easy to whip and can be customized easily according to preference. If you're searching for a healthier alternative, this one is it!
5 from 4 votes
Prep: 10 minutes mins
Cook: 30 minutes mins
Total: 40 minutes mins
African
Servings 5
Ingredients
Fish Stew
- 3 pounds (1.4kg) white fish, cut up in steaks
- ¼ cup (60ml) canola oil (adjust to needs)
- 1 medium onion, chopped
- 1 tablespoon (15 g) garlic, minced
- 1 teaspoon (5 g) ginger, minced
- 1 teaspoon (1 g) fresh thyme
- ½-1 tablespoon (1-2g) smoked paprika
- 1 teaspoon (2g) curry powder
- 8 ounce (227 g) tomato sauce
- 1 teaspoon (2g) white pepper
- 1-2 teaspoon (2-4 g) bouillon powder, optional
- 3-4 cups (750-1000 ml) chicken broth or water
- salt to taste
- 1 medium bell pepper, sliced
- 7-8 leaves Thai basil Leaves (sub with any variety)
- 2 tablespoons (8 g) parsley, chopped
Instructions
Wash your fish carefully, then drain and pat dry with paper towels.
Heat oil in a medium saucepan, then add the onion and sauté for a minute or two.
Then add the minced garlic, ginger, thyme, paprika, and curry powder, then sauté for a couple of minutes.
Pour tomato sauce, white pepper, and bouillon powder. Stir for about a minute and let it simmer for about 10-15 minutes. Add about 3 cups of broth or water, season with salt to taste, and stir.
Add the fish steaks one at a time, then add the bell pepper and basil. Simmer until the fish is flaky and thoroughly cooked, about 10 minutes. Adjust the thickness of soup with water, and add salt and more spices to taste. Sprinkle with parsley and serve warm.
Serve over whole-wheat couscous or white rice.
Tips & Notes:
- My secret spice here is Thai basil – you really need to give it a try, available in Asian markets and farmers’ markets. What’s so special about it? It’s slightly spicy, aromatic, and pungent than the regular basil. On its own, it has a more anise and licorice-like scent to it.
- Because fish is very delicate, you should add it at the very end of the cooking because it might not remain intact when simmering the tomato sauce.
- Please keep in mind that the nutritional information is a rough estimate and can vary significantly based on the products used in the recipe.
Nutrition Information:
Serving: 250g| Calories: 229kcal (11%)| Carbohydrates: 11g (4%)| Protein: 30g (60%)| Fat: 3g (5%)| Cholesterol: 151mg (50%)| Sodium: 517mg (22%)| Potassium: 377mg (11%)| Fiber: 3g (13%)| Sugar: 5g (6%)| Vitamin A: 2565IU (51%)| Vitamin C: 19mg (23%)| Calcium: 33mg (3%)| Iron: 1.7mg (9%)
Author: Imma
Course: Main
Cuisine: African
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Comments & Reviews
H Solo says
Hi I’m really excited to make this it looks wonderful! I wanted to ask, why do you add the green bell pepper right at the end when it won’t have a lot of time to cook?
Reply
Imma says
Hi Solomon! Adding the bell pepper at the end helps it retain its vibrant color, natural flavors, and crisp texture which enhances the overall presentation and adds freshness to the stew. You could still cook it a little longer if you prefer. 🙂
Reply
LianneH. says
My family and I loved this recipe so much. I had to make a couple of tweaks for instance I use the marinara and palm oil. My fish was wild caught, tilapi. We enjoyed it with gari(first time making that too) and steamed calbaza.
Reply
Imma says
Oh great to hear that. Thank you so much!
Reply
Alyssa says
I tweaked it a little bit. Couldn’t get Thai basil so I used sweet basil. Also, I used probably twice the amount of basil and ginger. I accidentally added a teaspoon of cumin in addition to the curry powder (was distracted, but I love cumin so all good). I used rockfish fillets that I cut into large chunks. Served it with coconut rice. SO yummy! Will definitely make this again.Reply
Imma says
See AlsoSouthern Air Fryer CatfishThank you, . Stay tuned for more amazing recipes.
Reply
Christine D says
I made this for dinner tonight and everyone absolutely loved it. Even the 3 year old ate it all up. Only thing I did different was substitute dried thyme for the fresh as I didn’t have any. Everyone wants to have this meal again! Thanks so much for this recipe xoxoxoxReply
Imma says
Yooo! Thank you so much for the lovely feedback. Much love for your little one:) I am so much happy to read your story. Stay tuned and have more amazing recipes.
Reply
Sven says
Dear Mary,
this is a so good soul food.
I do this this additionally: Deglaze onions & co with white wine and take some fresh sage (Salbei).
And if you take a lot of onions (3 or 4) then it became sweeter – what is also very nice.Greetz from germany, Sven.
Reply
Amina says
Hey Dear, Thank you for trying this recipe and sharing your experience as well. Try some other recipes too for a great taste!
Reply
Rowland says
Just delicious! The cod we used came out perfectly with the 10 minute simmering in the sauce. Subtle curry and tomato sauce over cous cous was light and very tasty.Reply
imma africanbites says
Woohoo! So glad it turned out great for you. Thank you for sharing your feedback, Rowland.
Reply
Amina says
Hi Mon,
You can use either tomato sauce or puree. Ketchup is sweet and won’t work in this recipe. Hope you will enjoy the recipe once try it.Happy MondayReply
Mary says
Getting ready to try this recipe, are you against frying the fish first? [in the air fryer ] I like my fish crispy so curious if that would work.
Reply
imma africanbites says
Hi, Mary. I do fry the fish first most of the time. This is just for those who are cutting back on calories from frying.
Reply
Kim Haynes says
This is by far one of the easiest and tastiest recipes ever. I tried it with barracuda before and now with lionfish. Amazed each time at how simple it is yet so rich and tasty. Thank you for sharing!!
Reply
Immaculate Bites says
Glad you enjoyed this, Kim! Don’t forget to have some Mississippi Mud Cake for dessert 🙂
Reply
John Tsenesa says
Yaa it’s yammy & tasteful, I like it
Reply
Immaculate Bites says
Thank you, John! 🙂
Reply
Bob says
This was delicious ! Ate with Healthy Noodles we picked up at Costco
YUM YUM YUMReply
Immaculate Bites says
Yum indeed! Thank you, Bob! 🙂
Reply
N.D Basikolo says
I made this yesterday i really enjoyed it i couldnt get itReply
Immaculate Bites says
Woohoo! Thank you for giving this a try 🙂
Reply
Gloria Davis says
Didn’t have thai basil…Used fresh tomatoes and tomato paste.. also added carrots and potatoes. Delicious!Reply
ImmaculateBites says
Thanks for the feedback. Glad it worked out well.
Reply
Alex says
This looks like a lovely recipe! I was wondering whether you think it might work with fresh cherry tomatoes instead of tomato sauce? I have a whole batch of fresh tomatoes simply sitting on my countertop and would love to find a way to use them 🙂
Reply
ImmaculateBites says
Yes it would definitely work with it . Enjoy!
Reply
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