Spiced Fish Stew with Tomatoes and Onions

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

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.

Prep: 20 min Cook: 25 min Serves 4 Cameroonian cuisine 350 cal/serving
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Ingredients

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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.

Frequently asked questions

How long does Spiced Fish Stew with Tomatoes and Onions take to make?

Total time is about 45 minutes (20 min prep + 25 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 Spiced Fish Stew with Tomatoes and Onions?

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 cod fillets from drying out.

Can I substitute ingredients in Spiced Fish Stew with Tomatoes and Onions?

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 Spiced Fish Stew with Tomatoes and Onions 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 Spiced Fish Stew with Tomatoes and Onions?

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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