This Tomato-Rich Fish Stew is a comforting coastal-inspired dish brimming with tender white fish, hearty vegetables, and a fragrant tomato broth. The stew combines simple ingredients that simmer together beautifully to create deep, layered flavors. It’s the kind of meal that warms you from the inside out — perfect for cool evenings or when you crave something nourishing but not heavy. Pair it with crusty bread or rice to soak up every drop of the flavorful sauce.
Cooking Time: 45 minutes
Servings: 4
Ingredients:
1 ½ pounds firm white fish fillets (such as cod, halibut, or snapper), cut into large chunks
2 tablespoons olive oil
1 medium onion, finely chopped
3 garlic cloves, minced
1 red bell pepper, chopped
2 medium tomatoes, chopped
1 can (14 ounces) crushed tomatoes
2 cups fish stock or vegetable broth
½ cup dry white wine (optional)
1 teaspoon smoked paprika
½ teaspoon chili flakes (optional)
1 teaspoon salt
½ teaspoon black pepper
1 tablespoon tomato paste
1 bay leaf
1 teaspoon sugar (to balance acidity)
1 tablespoon lemon juice
¼ cup chopped fresh parsley
Lemon wedges, for serving
Instructions:
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Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for 4–5 minutes until soft and translucent.
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Stir in the garlic and red bell pepper. Cook for another 2–3 minutes until fragrant.
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Add the chopped tomatoes and tomato paste. Stir well and let it cook for 5 minutes until the tomatoes start to break down.
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Pour in the crushed tomatoes, fish stock, and white wine. Add the bay leaf, smoked paprika, chili flakes, salt, black pepper, and sugar. Stir to combine.
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Bring the mixture to a gentle boil, then reduce the heat to low and let it simmer uncovered for about 20 minutes. This allows the flavors to develop and the sauce to thicken slightly.
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Gently add the fish chunks into the pot. Simmer for 8–10 minutes, or until the fish is cooked through and flakes easily with a fork. Be careful not to stir too much, as the fish can break apart.
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Remove the bay leaf and stir in the lemon juice. Taste and adjust the seasoning if needed.
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Sprinkle with chopped parsley and serve hot with crusty bread or rice, along with lemon wedges on the side.
Nutrition (per serving):
Calories: 310
Protein: 32g
Carbohydrates: 14g
Fat: 12g
Fiber: 3g
Sugar: 7g
Tips:
Use a mix of seafood like shrimp, scallops, or mussels along with the fish for a heartier stew.
If you prefer a thicker broth, simmer the tomato base for a few minutes longer before adding the fish.
To add more depth, sauté a teaspoon of anchovy paste with the onions — it melts into the stew and boosts the flavor.
You can also add chopped spinach or kale near the end of cooking for extra color and nutrition.
Leftovers taste even better the next day as the flavors continue to meld; store in the fridge for up to 2 days.
