This wonderfully flavorful fish stew is one of my favorite ways to incorporate more fish into my diet.
You can use whatever fish you like and have on hand - I like to mix cod and salmon. This easy recipe is ready in just 30 minutes!
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 you can use whatever fish you like and enjoy. And if you're looking for more ways to incorporate fish into your diet, try these recipes for fish chowder, bacon-wrapped scallops, sole meunière, and smoked salmon mousse.
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Ingredients
You'll only need a few simple ingredients to make this fish stew. The exact measurements are included in the recipe card below. Here are my comments about a few of the ingredients:
- Olive oil: I love cooking with this delicious oil. But you can use avocado oil if you prefer an oil with a higher smoke point. Another tasty option is to use butter or ghee.
- Minced garlic: Mince it yourself, or use the stuff that comes in a jar. If you're out of fresh garlic, use a teaspoon of garlic powder.
- Spices: Paprika, cumin, coriander, and crushed red peppers.
- Strained tomatoes: I recommend using the Pomi or Bionature brands, although you could simply use canned tomato sauce. See the detailed discussion below.
- Fish: As mentioned above, I mix cod and salmon. But you can use whatever fish you like and enjoy.
Variations
- You can use avocado oil, butter, or ghee instead of olive oil.
- Substitute 1 teaspoon of garlic powder for minced fresh garlic.
- Sometimes, I use smoked paprika in this recipe. I like the smoky flavor it adds.
- ¼ teaspoon of cayenne pepper is a good substitute for crushed red peppers.
- Instead of cod, you can use mahi mahi, haddock, or halibut.
- Rainbow trout is a good substitute for salmon.
- Sometimes, I substitute chopped fresh basil for parsley or cilantro.
Fish Stew Instructions
Scroll down to the recipe card for detailed instructions. Here are the basic steps for making this recipe:
- You start by cooking garlic and spices in some olive oil. Cook briefly, just until fragrant. (Photos 1-2).
- Whisk in tomato sauce and salt and bring the mixture to a boil. (Photo 3).
- Add chunks of fish. Make sure to spoon the sauce on top of the fish. (Photos 4-5).
- Cover, reduce the heat to medium-low, and cook until the fish is cooked through. This should take about 15 minutes. (Photo 6).
Expert Tip
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.
Recipe FAQs
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.
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 come back to a boil.
You could, but it's unnecessary. As you can see in the video below, I used skinless cod and skin-on salmon. 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 - try adding a pinch at a time and see if you like it. If you don't like spicy food, you can omit the red pepper flakes or use just ¼ teaspoon.
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 lovely with keto biscuits or thick buttered slices of almond flour bread.
And yet another option is to serve this stew on top of cauliflower rice, mashed cauliflower, or sauteed spinach.
Storing Leftovers
You can keep the leftovers in the fridge, in an airtight container, for up to 3 days. Reheat them gently, covered (to prevent splatters), in the microwave at 50% power.
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Recipe Card
Fish Stew Recipe
Ingredients
- 2 tablespoons olive oil
- 1 tablespoon fresh garlic - minced
- 1 tablespoon sweet paprika
- 1 teaspoon ground cumin
- 1 teaspoon coriander
- ½ teaspoon crushed red peppers
- 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
- 2 (6 oz) cod fillets - cut into 2-inch chunks
- 2 (6 oz) salmon fillets - 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.
- 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.
Video
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 keep the leftovers in the fridge, in an airtight container, for up to 3 days. Reheat them very gently, covered (to prevent splatters), in the microwave at 50% power.
Nutrition per Serving
Disclaimers
Cup measurements refer to the standard American cup, which is 240 milliliters. Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate, and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read these Terms of Use carefully before using any of my recipes.
Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. 
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