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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

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


  • 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


  • 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


Calories: 395kcal | Carbohydrates: 42g | Protein: 37g | Fat: 7g | Saturated Fat: 1g | Fiber: 6g | Sugar: 13g