Palm Oil Fish Stew with Tomatoes and Scotch Bonnet Peppers

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A vibrant stew where firm fish pieces absorb the smoky depth of palm oil and the heat of Scotch bonnet peppers in a tomato-rich broth. This cameroonian-inspired one pot ready in about 35 minutes pairs pounds Cod fillets, medium Tomatoes, large Yellow onion for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 20 min Serves 4 Cameroonian cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 4 tablespoons palm oil in a large pot over medium heat. Add 1 large diced yellow onion and 3 minced garlic cloves, sautéing for 3 minutes until onions are golden and fragrant.
  2. Step 2: Add 2 medium chopped tomatoes and 2 finely chopped Scotch bonnet peppers, cooking for 5 minutes until tomatoes break down and the mixture thickens.
  3. Step 3: Stir in 2 tablespoons tomato paste and cook for 2 minutes until it darkens and becomes fragrant. Add 1.5 pounds cod fillets, 1.5 cups fish stock, 1 teaspoon salt, 1/2 teaspoon black pepper, and 1 teaspoon dried thyme.
  4. Step 4: Cover and simmer for 12 minutes until fish is opaque and flakes easily.
  5. Step 5: Taste and adjust salt if needed. Remove from heat and serve immediately.

Frequently asked questions

How long does Palm Oil Fish Stew with Tomatoes and Scotch Bonnet Peppers take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Palm Oil Fish Stew with Tomatoes and Scotch Bonnet Peppers?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep pounds cod fillets from drying out.

Can I substitute ingredients in Palm Oil Fish Stew with Tomatoes and Scotch Bonnet Peppers?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Palm Oil Fish Stew with Tomatoes and Scotch Bonnet Peppers for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Palm Oil Fish Stew with Tomatoes and Scotch Bonnet Peppers?

Cameroonian one pot like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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