Coconut Fish Stew with Hake and Peppers
A vibrant, broth-based fish stew combining yellow hake with sauteed bell peppers, tomatoes, and aromatic vegetables, finished with coconut milk and fresh herbs. Palm oil and lemon juice add depth to the aromatic base, creating a rich, warming dish that balances savory, citrus, and herbaceous notes.
Ingredients
- 3 large or 4 medium tomatoes, blanched, peeled, chopped
- ¼ cup olive oil
- 1 red pepper, sliced
- 1 green pepper, sliced
- 1 yellow pepper, sliced
- 2 onions, sliced
- 1 ¾ lb yellow hake, cut into piecesfirm white fish (cod, snapper, grouper)1:1sustainableadds fish
any firm white fish works
- 1 tablespoon salt
- ½ teaspoon black pepper
- 1 tablespoon grated garlic, 2 or 3 cloves, minced
- 2 tablespoons lemon juice
- 1 ½ tablespoon palm oilneutral oil (vegetable, canola)1:1neutral
loses traditional flavor profile
- 1 ¾ cups coconut milk
- 1 tablespoon starch(optional)cornstarch or potato starch1:1thickening agent
cornstarch preferred for clarity
- 2 tablespoons cilantro, chopped
- ¼ cup parsley, chopped
- ¼ cup chives, chopped
Instructions
- 1
Blanch tomatoes in hot water, then ice water to loosen skin. Peel, chop, and set aside.
- 2
Heat olive oil in a large pan and add sliced red, green, and yellow peppers. Saute until wilted.
- 3
Remove and reserve half the peppers.
- 4
In the same pan with remaining peppers, add sliced onions and half the chopped tomatoes.
- 5
Add fish pieces and grated garlic. Season with salt and black pepper.
- 6
Add lemon juice and the reserved pepper half.
- 7
Add remaining sliced onion and the rest of the tomatoes.
- 8
Adjust seasoning with salt and pepper.
- 9
Stir in palm oil.
- 10
In a bowl, combine coconut milk with starch if using for a thicker broth, then pour into the pan.
- 11
Top with cilantro, parsley, and chives.
- 12
Cover and cook for at least 25 minutes until fish is cooked through.
Tips
Reserve half the sauteed peppers before adding remaining ingredients to maintain texture contrast and prevent overcooking.
Adjust starch amount based on desired broth consistency; start with 1 tablespoon and add more if thicker texture is preferred.
Use firm white fish like hake to prevent it from falling apart during the 25-minute cooking time.
Good to Know
Refrigerate in airtight container up to 3 days. Reheat gently on stovetop, adding water if broth has reduced significantly.
Prepare vegetables and tomatoes up to 8 hours ahead. Do not cook stew until serving; flavors and fish texture best when freshly cooked.
Ladle into bowls, garnish with additional fresh cilantro and chives. Serve with crusty bread or rice to absorb the broth.
Common Mistakes
Overcook fish by simmering beyond 25 minutes to avoid dry, flaky texture; add fish partway through cooking if recipe allows.
Skip peeling tomatoes to avoid bitter skin pieces in broth.
Omit reserved pepper half to avoid overcooking peppers; the two-batch method preserves texture.
Substitutions
Dairy-Free Swaps
General Alternatives
any firm white fish works
cornstarch preferred for clarity
loses traditional flavor profile