A white fish stew is a wonderfully simple dish that typically features fish fillets gently simmered in a flavourful broth. It takes minimum time and effort and reliably produces a comforting stew with tender chunks of fish and lots of sauce for dipping and pouring over. The variations of sauce are countless – with its mild taste, white fish pairs like a dream with many different ingredients. In this recipe, we bring in bold flavours of ginger, curry leaves, mustard and cumin seeds to create a rich, fragrant, savory base with a gentle exotic touch.
The Flavour Affair:
White Fish + Onion + Garlic + Ginger + Curry Leaves + Mustard Seeds + Cumin Seeds + Tomatoes + Salt
This combination is a great way to introduce new flavours to your daily menu. The taste of curry leaves, mustard and cumin seeds is present without being overpowering, offering a ‘sneak peak’ into cuisines of India and Sri Lanka.
White Fish: use any firm white fish that is able to hold its shape, such as grouper, hamour or cod.
Onions and Garlic: sautéed in a little olive oil, they release deep, warm flavours that are the foundation of the sauce.
Ginger: adds heat and brings in an invigorating aroma.
Curry Leaves: enhance the flavour with a savory, musky, “meaty” aspects that release during tempering. Fresh curry leaves are available in specialty supermarkets or international section of your grocery store.
Mustard Seeds: I use yellow mustard seeds for this recipe. They are spicy, tangy and slightly sour.
Cumin Seeds: add a warm pungency to the dish.
Tomatoes: fresh chopped tomatoes are added to the sautéed aromatics and spices to create the bulk for the sauce.
Salt: a pinch of salt to round off the flavours.
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Optional Ingredients
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Turmeric: if you like the taste of turmeric, you can add 1/3 tsp of powdered spice to the sauce to enhance it with more earthy notes.
Coriander: a few leaves scattered over help enliven the dish, which is particularly good on a warmer day.
Preparation Tips for White Fish Stew in Tomato Sauce with Aromatics and Spices:
This recipe starts with frying spices and aromatics. Both cook fast, meaning we need to move fast. That is why I always recommend to prep all ingredients beforehand and line them up within an easy reach. So:
- Slice the onions and curry leaves, mince garlic and ginger and keep them separately;
- Measure and set aside mustard and cumin seeds;
- Prep the tomatoes: cut them in halves, place into a large bowl and pour over boiling water. Leave until the water cools down a bit, take out and peel the skin off. Finely chop and set aside.
- Wash the fish fillets and pat dry. Cut into large chunks (the fish will flake as it cooks, turning into bite-size pieces).
- Have an oil splatter shield ready. As they heat, mustard seeds start popping like crazy.
Once you’ve got everything at hand, the process is very straightforward:
- Heat oil to medium-high, add mustard and cumin seeds and fry until they start to pop;
- Immediately add the onions and sauté for 2-3 minutes until translucent;
- Add garlic and curry leaves and fry for another minute or two until the aromas develop;
- Add the tomatoes, stir in minced ginger, season with salt and turmeric, is using, and simmer for 5-7 minutes for the flavours to blend in;
- Tuck in the chunks of fish and continue to gently simmer until the fish turns opaque and is therefore done.
That’s it! Sprinkle over a few cilantro leaves and serve the stew over rice or with fresh bread to mop up all the delicious juices.
Another beauty of this recipe is that it it easily customizable. Not a fan of curry leaves or mustard seeds? Use bay leaf, fennel or coriander instead, or load the sauce with a fragrant mix of Mediterranean herbs for a completely different feel.
Looking for more white fish recipes? Here’s a couple of ideas:
Orzo with Chorizo and White Fish
Kingfish Stew with Green Pumpkin and Potatoes
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White Fish Stew in Tomato Sauce with Spices and Aromatics
Equipment
- 1 large casserole
Ingredients
- 1 kg white fish fillets see notes
- 3 tbsp cooking oil
- 1 tsp yellow mustard seeds
- 1 tsp cumin seeds
- 1 red onion thinly sliced
- 3-4 garlic cloves minced
- 20 curry leaves thinly sliced
- 3 tomatoes, peeled and finely chopped
- 5 cm piece of fresh ginger grated
- 1/2 tsp salt
- 1/3 tsp ground turmeric optional
- Fresh coriander leaves for garnish
Instructions
- Heat 3 tbsp of cooking oil to medium-high.
- Add mustard and cumin seeds and fry until mustard seeds start to pop.
- Add the onion and sauté for 2-3 minutes until it becomes translucent.
- Add minced garlic and curry leaves and fry for further couple of minutes until the aromas develop.
- Add the tomatoes and stir in grated ginger, salt and turmeric powder, if using.
- Simmer for 5-7 minutes for the flavours to blend.
- Tuck in the chunks of fish and continue to simmer for another 5-7 minutes, turning occasionally, until the fish turns opaque.
- Sprinkle with fresh coriander leaves and serve with rice, fresh bread or paratha.
Notes
- For the best results, use chunky firm white fish such as grouper, hamour or cod.
- The stew can stay in the fridge for up to two days. You can also prepare the sauce in advance and refrigerate or freeze until ready to use.
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