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!

Course Main

Cuisine African

Prep Time 10

Cook Time 30

Total Time 40

Servings

Calories 229kcal

Author Imma

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.

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