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

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.

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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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