This flavorful fish stew is one of my favorite ways to incorporate fish into my diet. You can use whatever fish you like and enjoy! I like to mix cod and salmon.
This fish stew is incredibly flavorful. And although quite spicy, the heat does not overwhelm the dish. Instead, the seasonings allow the delicate flavor of the fish to shine through. It's a fun recipe to make because, much like this fish chowder, you can use whatever fish you have on hand. This easy recipe is ready in just 30 minutes!
Ingredients and Substitutions
See the recipe card for exact measurements. Here are my comments on some of the ingredients.
- Olive oil: You can use avocado oil, butter, or ghee instead of olive oil.
- Minced garlic: If you're out of fresh garlic, use a teaspoon of garlic powder.
- Spices: Paprika, cumin, coriander, and crushed red peppers. Sometimes, I use smoked paprika. I like the smoky flavor it adds.
- Strained tomatoes: I recommend using the Pomi or Bionature brands, although you could simply use canned tomato sauce.
- Fish: I mix cod and salmon. Instead of cod, you can use mahi mahi, haddock, or halibut. Rainbow trout is a good substitute for salmon.
- Herbs: I use chopped parsley. You can use cilantro or basil instead.
Instructions
The detailed instructions and step-by-step photos are included in the recipe card. Here's a quick overview.
Cook garlic and spices in olive oil until fragrant.
Whisk in tomato sauce and salt, and bring the mixture to a boil. Add chunks of fish. Spoon the sauce on top of the fish.
Cover, reduce the heat to medium-low, and cook until the fish is cooked through. This should take about 15 minutes. Garnish with parsley and serve.
Wow. So much flavor and so easy. Definitely adding this to the rotation. Thank you, Vered!
Mel
Read more comments
Wow. So much flavor and so easy. Definitely adding this to the rotation. Thank you, Vered!Recipe Tips
- While you can make this recipe with regular canned tomato sauce, I prefer to use strained tomatoes by one of two Italian brands - Pomi or Bionature. These tomatoes are smooth, flavorful, and sweet. A domestic US tomato sauce will be more acidic.
- It's best to use firm, white-fleshed fish that can hold its shape during cooking. Some options include mahi mahi, cod, halibut, haddock, and sea bass. In addition to white-fleshed fish, I like to add salmon or rainbow trout for variety.
Recipe FAQs
Yes, but not so frozen that you can't cut them into chunks. I like using partially frozen fish because it makes cutting them easier. So, I defrost them the night before in the fridge, and by the time I'm ready to use them, they're just a bit frozen. Remember that after adding frozen fish, the stew will take slightly longer to return to a boil.
You could, but it's unnecessary. As you can see in the video below, I used skinless cod (cod skin is thick and not very palatable) and skin-on salmon (salmon skin is delicious). Depending on the fish used, both options are acceptable. This recipe won't make the skin crispy, but it will be delicious.
Yes. If you like heat, you can increase the red pepper flakes, adding a pinch at a time. If you don't like spicy food, you can omit the red pepper flakes or use just ¼ teaspoon.
You can keep the leftovers in an airtight container in the fridge for up to 3 days. Reheat them gently, covered (to prevent splatters), in the microwave at 50% power.
Serving Suggestions
Obviously excellent with crusty bread, for us low-carbers, this stew is thoroughly enjoyable when simply eaten with a spoon!
It's also great with any of the following bread substitutes:
And yet another option is to serve this stew on top of something that would absorb the liquids, such as:
Recipe Card
Fish Stew with Tomatoes and Garlic
Video
Ingredients
- 2 tablespoons olive oil
- 1 tablespoon garlic - minced
- 1 tablespoon sweet paprika
- 1 teaspoon ground cumin
- 1 teaspoon coriander
- ½ teaspoon red pepper flakes
- 3 cups Pomi strained tomatoes - or canned tomato sauce, no salt added
- 2 teaspoons Diamond Crystal kosher salt - or 1 teaspoon of any other salt, including Morton kosher salt
- 2 cod fillets - 6 ounces each, cut into 2-inch chunks
- 2 salmon fillets - 6 ounces each, cut into 2-inch chunks
- 2 tablespoons parsley - chopped; or cilantro
Instructions
- Heat the olive oil in a large, heavy saucepan over medium heat. Add the garlic and spices. Cook, stirring, for 30 seconds, until fragrant.
- Whisk in the tomato sauce and kosher salt. When the mixture starts to boil, add the fish pieces, spooning the sauce on top to cover them. Bring back to a gentle boil.
- Cover (use heavy-duty foil if your skillet does not come with a lid), lower the heat to medium-low, and cook until the fish is cooked through, for about 15 minutes.
- Garnish with parsley and serve.
Notes
- While you can make this recipe with regular canned tomato sauce, I prefer to use strained tomatoes by one of two Italian brands - Pomi or Bionature. These tomatoes are smooth, flavorful, and sweet. A domestic US tomato sauce will be more acidic.
- You can use frozen fish, but not so frozen that you can't cut them into chunks. I like using partially frozen fish because it makes cutting them easier. So, I defrost them the night before in the fridge, and by the time I'm ready to use them, they're just a bit frozen. Remember that after adding frozen fish, the stew will take slightly longer to return to a boil.
- You can keep the leftovers in an airtight container in the fridge for up to 3 days. Reheat them gently, covered (to prevent splatters), in the microwave at 50% power.
Nutrition per Serving
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Disclaimers
Most recipes are low-carb and gluten-free, but some are not. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate. Please verify it independently. The carb count excludes non-nutritive sweeteners. Please read these Terms of Use before using any of my recipes.
Mel says
Wow. So much flavor and so easy. Definitely adding this to the rotation. Thank you, Vered!
Vered DeLeeuw says
You're very welcome, Mel! I'm glad you enjoyed this stew.