A wonderfully flavorful spicy fish stew with garlic and tomatoes that enhances, rather than masks, the delicate flavor of the fish.
This delicious stew is so flavorful. And although quite spicy, the heat does not overwhelm the dish. Rather, the seasonings allow the delicate flavor of the fish to shine through.
I’m generally not a huge fan of delicate white fish. I usually prefer bold-flavored fish such as tuna and salmon. But the seasonings used in this recipe impart lots of flavor and make it one of my favorite ways to serve cod.
The ingredients you’ll need
You’ll only need a few simple ingredients to make this tasty fish stew. The exact measurements are included in the recipe card below. Here’s an overview of what you’ll need:
Olive oil: I love cooking with this delicious oil. But if you’d rather use an oil with a higher smoke point, you can use avocado oil instead. It has a higher smoke point.
Minced garlic: Mince it yourself, or use the stuff that comes in a jar.
Kosher salt: If using fine salt, you should reduce the amount you use, or the dish could end up too salty.
Spices: Paprika, cumin, coriander, and crushed red peppers.
Tomato paste and tomatoes: For the tomatoes, I recommend using either Pomi strained tomatoes or Cento tomato puree (see discussion below).
Cod fillets: Skinless. Cod is on the FDA’s recommended fish list. It’s one of the safest fish to eat.
How to make a fish stew
It’s so easy! Scroll down to the recipe card for the detailed instructions. Here are the basic steps:
1. Start by mixing together the olive oil, garlic, salt, spices, and tomato paste.
2. Heat the mixture in a large deep skillet.
3. Whisk in the tomatoes. Bring to a boil, then add the fish. Spoon the sauce on top of the fish.
4. Cover, reduce the heat, and cook for about 15 minutes, until the fish is cooked through.
The tomato brand you use makes a difference
I use the Pomi brand of strained tomatoes in this recipe. You can substitute canned tomato puree, but Pomi tomatoes are extremely flavorful and sweet.
A domestic tomato puree will likely be more acidic, so you might want to add a tablespoon of honey to balance out the flavors.
Pomi products are available in most supermarkets, at Whole Foods Market, and on Amazon (link below in the recipe card).
Another good Italian brand is Cento – and this one is easier to find in supermarkets.
How to serve this spicy fish stew
Obviously amazing with crusty bread, for us low carbers it is thoroughly enjoyable when simply eaten with a spoon! It’s also nice with some almond flour biscuits on the side.
What about leftovers?
Keep leftovers in the fridge, in an airtight container, for up to 3 days. Reheat them very gently, covered, in the microwave on 50% power.
More tasty cod recipes that you might enjoy
This simple recipe for baked cod is one of my go-to dinner recipes. It’s convenient that you can use frozen cod in this recipe. And this very flavorful fish chowder is wonderfully hearty and filling.
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Spicy Fish Stew
INGREDIENTS
- 2 tablespoons olive oil
- 1 tablespoon tomato paste
- 1 tablespoon minced garlic
- 1 teaspoon kosher salt
- 1 tablespoon sweet paprika
- 1 teaspoon ground cumin
- 1 teaspoon coriander
- 1/2 teaspoon crushed red peppers
- 2 cups Pomi strained tomatoes
- 3 (7 oz) cod fillets, cut in half
INSTRUCTIONS
- In a small bowl, mix the olive oil, tomato paste, garlic, kosher salt, paprika, cumin, coriander, and crushed red peppers to create a paste.
- Heat a large, heavy skillet (I use a cast-iron skillet) over medium-high heat, 2-3 minutes. Add the paste and cook, stirring, until fragrant, 30 seconds.
- Whisk in the strained tomatoes. When the tomatoes start to boil, add the fish fillets, spooning the sauce on top.
- Cover (use heavy-duty foil if your skillet does not come with a lid), lower the heat to medium, and cook until the fish is cooked through, about 15 minutes.
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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, Reader's Digest, and Better Homes and Gardens.