Fish Stew (Plus Video)
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.
Contents…Recipe Ingredients |
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. But haddock and 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)
- Now the Fish – 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)
- Serve over 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
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.
Be sure to pick out the freshest white fish available such as cod, red snapper, tilapia, pompano, or even mackerel.
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 with coconut rice, whole-wheat couscous, or whatever rocks your boat. I like to freshen things up with fufu and cucumber 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
[adthrive-in-post-video-player video-id=”rasUofTP” upload-date=”2022-03-14T07:00:00.000Z” name=”Fish Stew” description=”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!” player-type=”collapse” override-embed=”false”]
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.
Fish Stew
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.
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.
Hey Dear, Thank you for trying this recipe and sharing your experience as well. Try some other recipes too for a great taste!
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.
Woohoo! So glad it turned out great for you. Thank you for sharing your feedback, Rowland.
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 Monday
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.
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.
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!!
Glad you enjoyed this, Kim! Don’t forget to have some Mississippi Mud Cake for dessert 🙂
Yaa it’s yammy & tasteful, I like it
Thank you, John! 🙂
This was delicious ! Ate with Healthy Noodles we picked up at Costco
YUM YUM YUM
Yum indeed! Thank you, Bob! 🙂
I made this yesterday i really enjoyed it i couldnt get it
Woohoo! Thank you for giving this a try 🙂
Didn’t have thai basil…Used fresh tomatoes and tomato paste.. also added carrots and potatoes. Delicious!
Thanks for the feedback. Glad it worked out well.
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 🙂
Yes it would definitely work with it . Enjoy!
OMG! I made this tonight and girl…IT WAS DELICIOUS! I prepped everything before I started cooking and my kitchen smelled so good. Definitely going in the dinner rotation
can I cook it with denise?
I made this and pepper sauce (recipe from this site as well). Omg! The stew was so smooth and the flavors were harmonious! Made plantain to go with it for starch and used jumbo shrimp instead of fish. My daughter said her body just relaxed when she took her first taste. Though we are native to the US, this tastes like home.
Tastes like home…I know exactly what you mean :)! I am so glad you loved this recipe. Thanks for stopping by!
I just made this wonderful still I did not change their ingredients I did add a little Seafood stock very delicious please keep your recipes coming thank you Angie in San Diego. May 20th 2020
Fantastic!! The seafood stock must have made it extra special too!! So glad it turned out great for you!
Very delicious and easy to make
Thanks, Ebony :)!
I don’t have bouillon. Can I substitute Maggi Jugo and if so how much do I use?
Yes you can. Add a teaspoon at a time and adjust to your liking.
Would cod work well in this recipe ? I cannot wait to try this recipe out for my boyfriend. He’s Cameroonian and always talking about he loves fish.
Oh lucky guy :). Cod will work perfectly! Happy cooking!
Thank you so much for sharing this recipe, it’s so yummy we were almost “fighting”over the leftovers, to have as lunch the next day 🙂
Yaaay! So happy to hear that you love this.
Excellent recipe, thank you very much for the explanation here I leave you my little website in Spanish I have excellent stew recipes!
Divine over rice. The broth is really aromatic, which I love and gravitate toward. No changes to the recipe, other than I didn’t have bouillon, but I used chicken broth instead of water, anyway. No amount of flavored was spared, in my opinion. The ginger is lovely in the dish. The green pepper is fresh and seals in the flavor. 5/5!
Yaaay! Thank you for taking the time to share your feedback here, Sara. Glad you like it.