Senegalese Red Tomato Fish Stew

A bright, savory Senegalese fish stew made with ripe red tomatoes, white fish fillets, and a gentle build of onion, bell pepper, garlic, and Scotch bonnet heat. Inspired by the home-style thiou cooking method of coastal Senegal, it finishes tender and saucy in about 30 minutes. Best ladled generously over a bowl of steamed white rice.

Nutrition Facts

Per serving (estimated)

• 340 kcalCalories
• 12 gFat
• 2 gSaturated Fat
• 14 gCarbs
• 3 gFiber
• 7 gSugar
• 38 gProtein
• 520 mgSodium
• 820 mgPotassium
• 75 mgCalcium
• 2 mgIron
• 42 mgVitamin C
• 110 mcgVitamin A

Ingredients

For the fish

• 1.5 lb (680 g) skinless white fish fillets (sea bass, snapper, or tilapia), cut into 2-inch chunks
• 1 small lime, juiced
• 1/2 tsp fine sea salt
• 1/4 tsp freshly ground black pepper

For the tomato stew base

• 3 tbsp peanut oil
• 1 large yellow onion, finely chopped
• 1 medium red bell pepper, diced
• 4 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 1 Scotch bonnet or habanero pepper, pierced with a knife (seeds removed for less heat)
• 4 ripe Roma tomatoes, finely chopped (about 3 cups)
• 2 tbsp tomato paste
• 1 cup fish stock or water
• 1 tsp dried thyme
• 1 small bay leaf
• 1/2 tsp fine sea salt, plus more to taste

To finish and serve

• 1/4 cup chopped fresh flat-leaf parsley
• 2 scallions, thinly sliced
• Cooked jasmine or broken jasmine rice, for serving

Directions

1. Pat the fish dry and toss with lime juice, salt, and pepper; set aside to marinate while you build the stew.
2. Heat the peanut oil in a wide heavy pot or deep skillet over medium heat. Add the onion and cook 4 to 5 minutes until translucent and just turning golden at the edges.
3. Stir in the red bell pepper, garlic, ginger, and Scotch bonnet. Cook 2 to 3 minutes until fragrant and the peppers begin to soften.
4. Add the chopped tomatoes and tomato paste. Stir well, increase the heat slightly, and simmer 8 to 10 minutes until the tomatoes break down into a thick, glossy sauce.
5. Pour in the fish stock, then add the thyme, bay leaf, and salt. Simmer 4 to 5 minutes to meld the flavors; taste and adjust seasoning.
6. Nestle the fish chunks into the sauce in a single layer. Spoon a little sauce over the top, cover, and cook gently 6 to 8 minutes until the fish is just opaque and flakes easily with a fork.
7. Discard the bay leaf and the whole Scotch bonnet if you left it in for gentle heat. Scatter parsley and scallions over the stew and let it rest off the heat for 2 minutes.
8. Ladle the stew over bowls of hot rice, making sure each serving gets plenty of the red tomato sauce and a piece or two of fish.

Cook’s Notes

• Choose a firm, flaky white fish so the chunks hold together in the sauce; avoid delicate fillets like sole that will fall apart.
• If your tomatoes are not very ripe, add 1 teaspoon of tomato paste and let the sauce reduce longer for a deeper color and tang.
• Piercing the Scotch bonnet rather than chopping it gives gentle background heat; remove it entirely for a mild stew that kids will enjoy.
• Do not boil once the fish goes in; a low simmer keeps the flesh tender and prevents the sauce from splitting.
• Serve with simple steamed rice, or with thiéboudienne-style broken jasmine rice for a more traditional Senegalese plate.

More Senegal Recipes You’ll Love

Craving more flavors from Senegal? Try these traditional recipes:

• Grilled Snapper with Senegalese Onion-Lime Sauce over Herbed Cassava Couscous
• Senegalese Fish and Rice
• Senegalese Beef Rice with Vegetables and Tamarind

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