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.
Fran says
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
alisa says
can I cook it with denise?
MC_samud says
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.
ImmaculateBites says
Tastes like home…I know exactly what you mean :)! I am so glad you loved this recipe. Thanks for stopping by!
ANGELA TAYLOR says
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
ImmaculateBites says
Fantastic!! The seafood stock must have made it extra special too!! So glad it turned out great for you!
Ebony says
Very delicious and easy to make
ImmaculateBites says
Thanks, Ebony :)!
CeCe says
I don’t have bouillon. Can I substitute Maggi Jugo and if so how much do I use?
ImmaculateBites says
Yes you can. Add a teaspoon at a time and adjust to your liking.
Gladys says
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.
ImmaculateBites says
Oh lucky guy :). Cod will work perfectly! Happy cooking!
Ingela Johannisson says
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 🙂
imma africanbites says
Yaaay! So happy to hear that you love this.
Yoni Domo says
Excellent recipe, thank you very much for the explanation here I leave you my little website in Spanish I have excellent stew recipes!
Sara says
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!
imma africanbites says
Yaaay! Thank you for taking the time to share your feedback here, Sara. Glad you like it.
liv says
i made this stew for tonight’s dinner. It turned out so amazingly great, beautiful color and the ingredients worked so well together. so glad I tried it, definitely bookmarking this page for next time.
thank you so much for sharing this recipe, it felt as if we went somewhere exotic to eat 🙂
imma africanbites says
Glad it turned out well for you, Liv! It’s one of my fave fish recipes.
Jae says
Am i able to use salmon instead of white fish in the recipe?
ImmaculateBites says
It works here . However, is best made with white fish- white fish pairs well with bold seasonings.
Fitz says
I had been looking for a curried fish soup without coconut milk (not that I don’t like it, but its flavor is simply too dominant sometimes.) Your recipe reminded me of a soup I had at Boma in Disney World’s Animal Kingdom, and it worked great in my Instant Pot. The fish of course flakes under pressure, but I like it that way.
ImmaculateBites says
Awesome! So happy to hear it worked out well for you. Thanks for sharing!!!
Mel says
I am cooking your fish stew tonight
imma africanbites says
Yaaay! Enjoy!
Ssuubi says
Unlike the recipe. I hope to try it out sometime.
Ayesha says
Hmm looks delicious I’m cooking this tonight. Thank you for the lovely recipe. Best of luck
imma africanbites says
You’re welcome, Ayesha! Please let me know how it turns out. Happy cooking!