Introduction

There is something profoundly comforting about a bowl of warm stew, but often, we associate “stew” with hours of simmering on the stove. Enter the Easy Fish Stew Delight. This recipe is my secret weapon for those nights when I want a gourmet, soul-warming meal but only have about 20 minutes to spare.

As a food writer, I’ve tasted everything from complex bouillabaisse to spicy moqueca, but this specific version hits the sweet spot of simplicity and depth. By combining tender wild cod with the richness of coconut milk and a hint of tang from sour cream, we create a velvety broth that tastes like it’s been developing for hours. It’s light enough for a summer evening but hearty enough to keep you cozy during a rainstorm.

Why I Love This Recipe

What makes this fish stew a permanent fixture in my kitchen rotation is its versatility and speed.

• One-Pan Wonder: Cleanup is a breeze because everything happens in one large skillet.
• Flavor Profile: The marriage of tomato paste and coconut milk creates a “pink sauce” that is savory, sweet, and slightly acidic.
• Nutrient Dense: You’re getting lean protein from the cod and a massive dose of vitamins from the bell peppers and tomatoes.
• Foolproof: Unlike some seafood dishes that are finicky, this stew is very forgiving. The liquid base keeps the fish moist, preventing the dreaded “rubbery” texture.

If you enjoy big-batch comfort meals that don’t require a lot of fuss, you might also love this Mexican chicken and rice casserole, which is another of my favorite one-pan wonders.

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List of Ingredients

To make this Easy Fish Stew Delight, you will need the following:

• Olive Oil: For sautéing the aromatics.
• White Onion: One medium onion, finely chopped.
• Garlic: 3 cloves, minced (don’t be afraid to add a fourth if you’re a garlic lover!).
• Wild Cod: 1 lb, cut into 1-inch bite-sized pieces.
• Large Tomato: 1 diced (fresh is best here!).
• Coconut Milk: 1 full-fat can for maximum creaminess.
• Sour Cream: 2 tablespoons to add a velvety tang.
• Tomato Paste: 2 tablespoons to deepen the color and umami.
• Bell Peppers: 1 red and 1 green, chopped for crunch and color.
• Seasonings: Sea salt, black pepper, and red pepper flakes.
• Garnish: Fresh cilantro, roughly chopped.

Swaps and Notes

• The Fish: While I recommend wild cod for its flaky texture and mild flavor, you can easily swap it for tilapia, halibut, or even shrimp. If you use a thinner fillet, reduce the simmering time slightly.
• The Cream: For a dairy-free version, omit the sour cream and add an extra squeeze of lime juice at the end to provide that necessary acidity.
• The Heat: This recipe uses red pepper flakes for a subtle kick. If you want more “Southern-style” heat, consider trying the spice profile found in this Cajun chicken sausage gumbo.

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Step-by-Step Instructions

1. Sauté the Aromatics

In a large skillet, heat a drizzle of olive oil over medium heat. Add your finely chopped white onion and minced garlic. Sauté for about 3 minutes. You aren’t looking to brown them deeply; you just want them translucent and fragrant so they release their natural sugars into the oil.

2. Create the Creamy Base

Stir in the diced tomato, the entire can of coconut milk, the sour cream, and the tomato paste. Use a whisk or a wooden spoon to ensure the tomato paste and sour cream are fully incorporated into the coconut milk. Allow this mixture to simmer gently for about 3 minutes. This is where the “magic” happens as the flavors meld into a rich, orange-hued broth.

3. Add the Veggies and Fish

Gently fold in your chopped red and green bell peppers and the cod pieces. I recommend cutting the fish into uniform cubes so they cook at the same rate. Stir gently to ensure every piece of fish is submerged in the liquid.

4. Season to Perfection

Add your sea salt, black pepper, and red pepper flakes. Start with a pinch of flakes and work your way up—you can always add more heat, but you can’t take it away!

5. Simmer and Cook

Cover the skillet with a tight-fitting lid. This traps the steam, ensuring the fish stays succulent. Let it simmer for at least 10 minutes. At the 8-minute mark, check the fish with a fork; if it flakes easily, it’s done.

6. Garnish and Serve

Turn off the heat and finish the dish with a generous handful of fresh cilantro. The herbiness cuts through the richness of the coconut milk perfectly.

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Tips for Success

1. Don’t Overstir: Once the fish is in the pan, be very gentle. White fish like cod is delicate and can break apart into mush if handled too roughly.
2. Prep Everything First: This recipe moves fast. Have your veggies chopped and your cans opened before you turn on the stove.
3. Use Full-Fat Coconut Milk: While “lite” coconut milk works, the stew will be much thinner. For that restaurant-quality mouthfeel, go for the full-fat version.

Serving Suggestions and Pairings

This stew is a meal in itself, but it pairs beautifully with a few sides:

• Grains: Serve it over a bed of jasmine rice or quinoa to soak up all that incredible broth.
• Bread: A crusty baguette or even these sheet pan quesadillas can act as a great “scoop” for the stew.
• Drinks: To balance the richness and slight spice, I highly recommend a cold, tart beverage. A classic margarita or a glass of refreshing blueberry lemonade is the perfect accompaniment.

Nutritional Information (Per Serving)

• Calories: 345 kcal
• Protein: 24g
• Fat: 22g
• Carbohydrates: 12g
• Fiber: 3g
• Sugar: 5g

Storage and Leftover Tips

Fish stew is best enjoyed fresh, but if you have leftovers, they can be stored in an airtight container in the refrigerator for up to 2 days.

Reheating Tip: Do not use the microwave if you can avoid it, as it tends to overcook the fish. Instead, place the leftovers in a small pot over low heat and warm until just steaming.

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Final Thoughts

This Easy Fish Stew Delight proves that you don’t need a long list of ingredients or hours of prep time to create a meal that feels special. It’s a healthy, vibrant, and deeply satisfying dish that has become a staple in my home, and I’m confident it will become one in yours too.

Did you try this recipe? I’d love to hear how it turned out! Tag us on social media or leave a comment below with your favorite fish swaps. Don’t forget to follow ChefManiac for more quick weeknight inspirations!