How to Cook Stewed Fish

Stewing fish adds flavorful seasoning in a light sauce, perfect for serving with rice. While stewing fish may seem old fashioned in North America, fish stew is a staple throughout the Caribbean and the Mediterranean, and the flavors are anything but stodgy. And, unlike stewing meat, which often requires a long simmer to soften tough cuts, stewing fish is all about adding flavor and takes no more time than grilling or frying. You can use any kind of fish you like, but most recipes call for flaky white fish such as cod, tilapia or pike.

Things You'll Need

• 2 pounds of fish, filleted
• Dutch oven
• Olive oil
• One onion, chopped
• One bell pepper, chopped
• Two to three cloves of garlic, chopped
• 1 16-ounce can diced tomatoes
• Juice of one lemon
• 1 tbsp. basil or cilantro
• 1 tsp. hot pepper flakes
• Tomato paste

Instructions

1. Heat 1 tbsp. of olive oil in the bottom of the Dutch oven over medium heat.

2. Add the chopped onion, pepper and garlic to the pot and saute until they soften, which should take about five minutes.

3. Stir the can of tomatoes into the pot. Add the herbs and lemon juice. If desired, add hot pepper flakes and salt to taste. Simmer for five minutes.

4. Add the fish to the pot and stir gently. Cover the pot and simmer for eight to 10 minutes, until the fish is opaque and flakes when gently raked with a fork.

Tips & Warnings

• You can add other seafood, such as shrimp or mussels, if you like, along with the fish fillets.

• For a saucier stew, add 1 cup of water or broth and simmer for another 10 minutes.

• Do not undercook fish. The internal temperature on a meat thermometer should read no less than 145 degrees F.

References

• Freshwater Fishing Canada: Stewed Fish Recipe
• Simply Trini Cooking: Stew Fish
• USDA: Is It Done Yet? Recommended Internal Temperatures