Spiced Fish Stew with Tomatoes and Onions

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-11 · Updated 2026-04-11

Fresh cod simmered in a vibrant tomato-onion broth with Scotch bonnet heat and bright lime finish. This cameroonian-inspired one pot ready in about 45 minutes pairs Cod fillets, medium Yellow onion, Garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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.

Ingredients

• 1.25 lbs Cod fillets
• 1 medium Yellow onion
• 2 Garlic cloves
• 2 medium Tomatoes
• 1 Bell pepper
• 1 Scotch bonnet peppers
• 2 tbsp Vegetable oil
• 1 tbsp Tomato paste
• 1 cup Fish stock
• 1 Lime
• 2 tbsp Cilantro
• 1 tsp Salt
• 1/2 tsp Black pepper

Instructions

1. Step 1: Pat cod pieces dry and season with 1 tsp salt and 1/2 tsp black pepper. Heat 1 tbsp vegetable oil in a large pot over medium-high heat, add cod, and cook for 2 minutes per side until lightly browned. Remove and set aside.
2. Step 2: Add remaining 1 tbsp vegetable oil to pot, then add diced onion and sauté for 3 minutes until translucent. Add minced garlic, diced tomatoes, and diced bell pepper, and cook for 5 minutes until tomatoes break down.
3. Step 3: Stir in 1 tbsp tomato paste and cook for 1 minute. Add 1 cup fish stock and bring to a simmer, then return cod to pot.
4. Step 4: Add finely chopped Scotch bonnet peppers and simmer for 10 minutes until fish is cooked through.
5. Step 5: Stir in 1/4 cup lime juice and 2 tbsp chopped cilantro, then remove from heat.