30 Minute Spicy Red Fish Stew (Video)
This 30 Minute Spicy Red Fish Stew is quick and delicious for a work-night dinner, and this delicious stew is low-carb, low-glycemic, gluten-free, Paleo, Whole 30, and South Beach Diet friendly as well. Use Stew Recipes to find more recipes like this one.
Watch the video to see if you’d like to make 30 Minute Spicy Red Fish Stew!
In my bedroom I have a cabinet with a huge collection of food magazines going back about 20 years, mostly Gourmet, Bon Appetit, and Fine Cooking, with some assorted issues of other publications. My magazines are arranged by month, and when a new month starts, I love to look at the past issues for that time of year to see what recipes the magazines were featuring.I’m usually looking at magazines a few months in advance, so when I looked at magazines for May, this recipe for Spicy Red Fish Stew from Bon Appetit, May 2004, was the one that jumped out at me.
We all should be eating more fish and there are plenty of Fish and Shellfish Recipes on this blog, but my usual fish dinners are nothing like this stew where onions, tomatoes, and roasted red peppers simmer with garlic and red pepper flakes and then chunks of white fish are added to cook for just a few minutes and flavor the stew. And wow! This was absolutely delicious.
I used small pieces of cod for the fish in my stew, but you could use halibut or even thick pieces of tilapia as well. The original recipe had freshly-roasted red bell peppers, but even with the roasted red peppers from a jar that I used, this was spicy and delicious, and it made a lovely quick dinner on a chilly night.
How to Make 30 Minute Spicy Red Fish Stew:
(Scroll down for complete printable recipe plus nutritional information.)
- Saute the red onion or shallots in olive oil until they’re soft and starting to brown.
- Add diced roasted red peppers, canned diced tomatoes with juice, finely chopped fresh garlic, and red pepper flakes, and simmer 10 minutes. (I used spicy Aleppo Pepper (affiliate link), but any type of red pepper flakes would work.)
- While the pepper-tomato mixture simmers, zest a lemon and chop the cilantro.
- Cut the fish into pieces about 1 inch square, and blot dry with paper towel if needed.
- Add the lemon zest, lemon juice, and some of the chopped cilantro to the mixture in the pan.
- Then add the fish pieces and stir just enough so the fish is gently combined in the mixture.
- Let stew simmer about 5-7 minutes after you add the fish, just long enough for fish pieces to start to look opaque and until you can see a small amount of liquid from the fish being released into the stew mixture.
- Serve hot, with additional chopped cilantro if desired.
Make it a Meal:
This would be delicious with Cauliflower Rice with Basil, Parmesan, and Pine Nuts for a low-carb meal.
More Tasty Recipes for Fish:
Spicy Roasted Shrimp with Garlic, Sumac, and Aleppo Pepper ~ Kalyn’s Kitchen
Cioppino from The Perfect Pantry
Recipe for Sauteed Tilapia with Parmesan Crust ~ Kalyn’s Kitchen
Moqueca (Brazilian Fish Stew) from Simply Recipes
Easy Recipe for Roasted Salmon with Rosemary-Garlic Rub ~ Kalyn’s Kitchen
Fisherman’s Soup with Tilapia, Shrimp, Tomatoes, and Capers ~ Cookin’ Canuck
- 1/2 cup finely chopped red onion
- 1 T olive oil
- 1 12 oz. jar roasted red bell peppers, drained and chopped
- 1 14.5 oz. can diced tomatoes with juice
- 1 tsp. finely minced fresh garlic
- 1/4 tsp. red pepper flakes (see notes)
- 1/4 cup chopped fresh cilantro (plus more for garnish if desired)
- 1/2 tsp. fresh lemon zest
- 2 tsp. fresh lemon juice
- 1 lb. cod, halibut, or tilapia fillets, cut into 1 inch pieces
- salt and fresh ground black pepper to taste
- For best results with this recipe, use a small frying pan with high sides so the fish pieces will be surrounded by liquid when you add them. I used an 8 inch pan.
- Heat olive oil in small frying pan, add chopped red onion or shallot and saute over medium heat about 3-4 minutes, until onions are soft and starting to brown.
- Add chopped red bell peppers, diced tomatoes with juice, finely minced fresh garlic, and red pepper flakes.
- Let mixture simmer 10 minutes over medium-low heat, until garlic is cooked and flavors are well-blended.
- While stew mixture simmers, zest and juice the lemon, and chop the cilantro.
- Cut fish fillets into 1 inch pieces and blot dry with paper towel if needed.
- Add lemon zest, lemon juice, and 1/4 cup chopped cilantro to stew mixture, then add fish pieces and gently stir to combine.
- Let stew simmer 5-7 minutes or until fish is barely turning opaque and some liquid from the fish is being released into the stew.
- Stir again, season to taste with salt and fresh ground black pepper and serve hot, with additional chopped cilantro for garnish if desired.
Amount Per Serving: Calories: 230Total Fat: 7.3gSaturated Fat: 1.1gUnsaturated Fat: 5.6gCholesterol: 107mgSodium: 258mgCarbohydrates: 13gFiber: 3.5gSugar: 7.8gProtein: 29g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This 30 Minute Spicy Red Fish Stew is a great low-carb menu idea with red bell peppers, tomatoes, and fish, and it’s a perfect main dish for any phase of the South Beach Diet or most low-carb eating plans. The stew does have some carbs from the tomatoes, use less tomatoes if you prefer.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.