Fish Stew Recipe

Prepare and marinate fish

Pat the fish fillets dry with paper towels and cut into 1-1.5 inch chunks if large. Place in a bowl and toss with the lemon juice, 1/2 tsp salt, and 1/2 tsp black pepper. Let sit while you prepare the sauce, 10–15 minutes (do not over-marinate to avoid 'cooking' the fish).

Sweat aromatics and peppers

Heat the olive oil in a large, heavy skillet or pot over medium heat. Add the chopped onion and a pinch of salt. Cook, stirring occasionally, until translucent, about 6–8 minutes. Add the minced garlic and cook 30–45 seconds until fragrant. Add the sliced red and green bell peppers and continue to cook until softened, about 6–8 minutes more.

Add tomatoes

Add the diced fresh tomatoes (or canned tomatoes) and the tomato paste to the pan. Stir to combine, breaking down any large tomato pieces with the back of a spoon. Cook for 4–5 minutes to concentrate the tomatoes slightly.

Deglaze and simmer

Pour in the white wine (or stock) to deglaze the pan, scraping up any browned bits from the bottom. Allow the wine to reduce by about half, 2–3 minutes. Add the water, bay leaf, smoked paprika, dried oregano, red pepper flakes, remaining 1/2 tsp salt, remaining 1/2 tsp black pepper, and sugar if using. Stir, bring to a gentle simmer, and let the sauce cook for 8–10 minutes so flavors meld and the sauce thickens slightly.

Poach the fish

Taste the sauce and adjust seasoning. Reduce heat to low–medium so the sauce is at a gentle simmer. Gently nestle the marinated fish pieces into the sauce in a single layer. Spoon sauce over the fish, cover the pan, and poach until the fish is opaque and flakes easily, about 6–8 minutes depending on chunk size. Avoid vigorous boiling to prevent the fish from falling apart.

Finish and garnish

Remove the bay leaf. Turn off the heat and stir in the chopped parsley and optional basil or cilantro. Let the stew rest for 2 minutes. Serve hot with lemon wedges to squeeze over individual portions.

Serving suggestions

Serve the fish stew over steamed rice, crusty bread, boiled potatoes, or with a side salad. Spoon extra sauce over the fish when plating.