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.
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
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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.
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.
Latha Mitchell says
Hi
I made this fish stew and it was delicious so tasty that we licked our plates. This is the best fish stew I have made. God bless you for sharing this recipe
Latha
ImmaculateBites says
Aww, thanks Latha! So happy it was a hit with everyone !
Carol says
Imma, we made this last night and it was so delicious, me and my husband like fish and this recipe is so flavorful and we ate it with steam rice and salad. Now we have a leftovers for tonight’s diner I’m sure is going to taste even better. I made many of your recipes and always get great comments from my family, what I love from your cooking is that is so full of different flavors. Than you.
ImmaculateBites says
AWESOME! Thanks for taking the time to share this with me Carol.
Bernice crawford says
This recipe is awesome something my husband love I thank God for people like you who strive to help others thankyou!!!!
ImmaculateBites says
Awesome, so happy to hear it worked out well for you.
Nicole says
I have some leftover cooked tilapia that I would hate to go to waste. This looks like the perfect solution! Thanks again for another wonderful recipe!
Janet says
I just found this recipe and tried it tonight. It was awesome, even though I didn’t use fresh herbs and used frozen fish. So quick and flavorful! I can’t wait to try it again
ImmaculateBites says
Hi Janet! Glad to hear you are going to make it again. And it was tasty.
Feruza says
Hii was wondering if i can cook or fry the fish before using it?
ImmaculateBites says
Asolutely, I do it all the time , this was just for those trying to cut back on the frying.
Nullacia says
So i bought 2 whole fresh fish yesterday…. used one to make this and it turned out great. I just added a little njansang to mine just because I’m obsessed with njansang 🙂 I will be using the other fish to make your Mbongo-tchobi recipe…. can’t wait! Thanks so much for the well written and easy to follow recipes 🙂 I would love to share with you pictures of your recipes that I’ve recreated….. is it possible to do that?
ImmaculateBites says
Nullacia, I would love that!!!! Try uploading them here. Thanks for the feedback.
Brenda says
Hey! Am from Cameroon,so happy to find this site.!! You’re doing a real great job!!
ImmaculateBites says
Thanks Brenda, glad to hear from a Cameroonian Sister. Let me know which recipes you try.
Joy s says
Great site!
Living in the Sahara and needing a fish tagine/stew for guests tonight. Thank you! Keeping it African 🙂
ImmaculateBites says
Thanks Joy.
Africanbites says
Theresa, glad you found this fish stew. Thanks for stopping by!
Nene says
My mouth is watering looking at this. This is a must cook for tonight.
Africanbites says
Nene, let me know how you like it!
Cecy says
i grew up in Cameroon, but i left over a decade ago to pursue my studies in the U.S. I was pretty young when i left Cameroon, so i never really got a chance to learn how to prepare Cameroonian dishes. Your blog is definitely A BLESSING!!! thanks to you, i’m able to prepare and enjoy dishes from back home! You are the BESTEST!
Angie says
Wow, Immaculate, this looks fantastic! I am headed to a barrier island this weekend for a brief vacation, and I expect that the fishing will be good. Hopefully, good enough that I might get to try this recipe! It’s starting to get chilly here, so a warm fish stew w/rice will be perfect. When I get back, I’ll rate this for your blog. Best! Angie.
Africanbites says
Angie, am keeping my fingers cross for you .Have a save trip. Thanks for stopping by.
amanda says
Looks delicious! Can’t wait to try this recpie! I’ve visited Cameroon for an extended period and the people & food were amazing!
Africanbites says
Amanda, so good to here you had a great time in Cameroon.
Andre says
hi,
which african country are you from? the stew looks really good.
Africanbites says
I am from Cameroon, thanks for stopping by.
kelsey says
This looks yummy? What kind of tomatoes sauce did you use ? was it can tomatoes sauce or fresh plum tomatoes .
Africanbites says
Thanks kelsey, I used canned tomatoes sauce.
Tih says
you are very beautiful, that’s why you such a good cook.
keep it up, will love to taste your food someday, can this be possible?