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Home » Fish Stew With Tomatoes

Fish Stew With Tomatoes

LAST UPDATED: October 9, 2019 | PUBLISHED: May 9, 2017 | BY: Kim

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One Pot Spicy Fish Stew long pin

I love one pot dinners because they are easy, hardly any mess and this One Pot Fish Stew With Tomatoes can be on your table in under 30 minutes!  This is a recipe that is so packed with flavour from the tomatoes, the fish, the chilli, garlic and onion and it is one of my favourite fish dishes, simply because it packs such a flavour punch!

A big bowl of morocan fish stew with shallots and lime wedges served with crusty bread.

Whilst this dish could be called either a stew or a tagine, I’m calling it both.  Here’s why.  Firstly because I cooked it on the stovetop, and secondly, I don’t own a tagine as I simply don’t have anymore room in my kitchen for things I only use “occasionally”, and sadly a tagine would fit into this category.

But in my opinion, you don’t need to make a tagine in a tagine to be a tagine.  A saucepan will do.  So this is my moroccan fish stew / fish tagine!

This one pot moroccan fish stew is on the table in under 30 minutes for you to enjoy with your family.

Do You Need Fish Stock For A Fish Stew?

Yes.  I would recommend fish stock for a fish stew as it enhances the flavour a lot more than a vegetable stock.  Cooking the fish in the sauce (in my trusty saucepan) along with the fish stock, made it so juicy and tender allowing all the flavour to sink into the fish.

What type of Fish is Best For A Fish Stew?

Firm white fish is best.  My preference is for Snapper, Cod, Monkfish, and if you’re in Australia Barramundi or Sweetlip work beautifully as well.  Buy it fresh if you can on the day that you need it and you;ll know it’s fresh by the lack of fishy smell when you take it out of the packet.  Fresh fish should not have a fishy smell.

The tender pieces of fish are bursting with flavour in this one pot moroccan fish stew recipe.

Can you Eat A Fish Stew The Next Day?

In case you’re wondering how it was the next day……just as good, if not better.  As with any stew that has rich and bold flavour, time allows the flavour to deepen and further develop and this was no exception.

If you like fish dinners, you have to try this one, and the beauty is, you can make it less or more spicy to suit your taste.

TIP:  If you don’t like too much spice, you can omit the chilli flakes all together and add in some Lemon Pepper, chives or even Dill instead.

It's up close with this moroccan fish stew on a spoon, ready to taste and enjoy.

The key is to have all the ingredients prepared before you start cooking so you can add them in as they are required.

TIP:  do make sure you have your fish cut into bite sized pieces before you start making the tomato based stew sauce. It comes together very quickly and once it starts cooking  you don’t want the liquid to dry out whilst you are cutting up the fish.

This really is the perfect weeknight recipe  where you can grab that fish you’ve got in the freezer, some spices, stock and canned tomatoes from the pantry, frozen peas and you can whip up dish that is healthy, packed with flavour and richness and will definitely leave you satisfied!  And it is one the table in 30 minutes.

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Easy and Healthy One Pot Spicy Fish Stew on the table in less than 30 minutes | High Protein | Low Fat | Under 400 Calories
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5 from 2 votes

One Pot Spicy Fish Stew With Tomatoes

Easy and mess free this Fish Stew With Tomatoes can be on your table in under 30 minutes!  This is a dish packed with flavour, richness and spicy  goodness.  Perfect for busy weeknights when you want dinner on the table  without a lot of fuss or mess!
Course - Dinner
Cuisine - Australian
Keyword - fish stew, fish tagine
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 people
Calories 395kcal
Author Kim

Ingredients

  • 300 grams / 10 oz. White Fish (eg: snapper, barramundi, sweetlip)
  • 1 teaspoon olive oil
  • ½ medium Red onion
  • 1 small Zucchini
  • 1 teaspoon crushed garlic
  • 1 teaspoon chilli flakes
  • 400 gram / 14 oz. Chopped tinned tomatoes
  • ½ cup / 60 ml Fish stock
  • 1 cup / 250 ml water
  • 1 teaspoon tomato paste
  • ½ cup Frozen peas
  • 50 grams /1.7 oz. Pearl Cous Cous

Instructions

  • In a medium sized saucepan, heat the oil and add the onion, zucchini, garlic and chilli flakes. Cook for 2 minutes
  • Add tin tomatoes, fish stock, tomato paste and water and bring to boil
  • Add cous cous and reduce heat to medium for around 5 to 7 minutes until cous cous is just cooked.
  • Add peas and cook for 1 minute
  • Add fish and cook for a few minutes until fish is cooked through
  • Add salt and pepper to taste
Tried this recipe?Mention @mysugarfreekitchen or tag #mysugarfreekitchen!

Nutrition

Calories: 395kcal (20%) | Carbohydrates: 42g (14%) | Protein: 37g (74%) | Fat: 7g (11%) | Saturated Fat: 1g (6%) | Fiber: 6g (25%) | Sugar: 13g (14%)

★ Did you make this recipe? Don’t forget to give it a star rating below!

For Dessert you might like to try:  Date Free Bliss Balls, Sugar Free Apple Crumble, or these Sugar Free Apple Crumble

Hi there! I’m Kim and I'm passionate about living a life infused with mindfulness, simplicity and self-care. Here I share my recipes, tips, insights and wisdom for eating well, slowing down and reconnecting with the things that matter.

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Comments

  1. Chava

    July 13, 2017 at 2:56 pm

    5 stars
    I love this! Your tagine looks delicious. I wish I could say I had the same self-control as you to resist buying kitchenware that gets used only occasionally. I just don’t. I have a weakness for new and shiny.

    Reply

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Kim Morris Hi there! I’m Kim. My sugar free kitchen is a site dedicated to creating healthy and delicious clean eating dinners and sweet treats with less sugar using simple ingredients and natural sweeteners. Read More...
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