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Fish, Africa and overseas

Nigerian fish stew and rice

Nigerian fish stew is fish simmered in a well reduced tomato and bell pepper sauce, served with white rice. For 4 people, it takes 50 minutes, stays easy to make, and costs about €3.30 per serving. The key is letting the sauce reduce thoroughly before adding the fish, so the stew turns out thick and packed with flavor.

Tonight, we're tasting Nigeria with a fish stew, golden fish simmered in a bold tomato and pepper sauce, served with white rice.

Nigerian fish stew and rice
Total time
50 min
Difficulty
Easy
Cost per person
€3.30
Calories per person
530 kcalcalculated by Kiloach, your weight coach
Season
Winter, Spring, Fall
The kids
They generally like it

This Nigerian stew relies on a long reduced tomato and pepper sauce, thick and lightly spiced with chili, where the fish finishes cooking. The hake, first seared in a pan, stays firm under the sauce that coats it without thinning it out. White rice soaks up the concentrated juices and balances the bold flavors of the dish.

This is a weeknight dinner that breaks the routine without complicating your evening, ready in 50 minutes with pantry basics. Mon Chou designed it for weeks when you want something different without spending hours in the kitchen. You can easily adjust the chili for kids or more sensitive palates, which makes it a solid family meal too.

The ingredients

4 people

Fish counter

  • Hake fillets 600 g

Fruits and vegetables

  • Red bell peppers 3
  • Tomatoes 4
  • Onion 2
  • Chili pepper 1

Pantry

  • Tomato pasteoften in the pantry 2 tbsp
  • Thymeoften in the pantry 1 tsp
  • Riceoften in the pantry 300 g
  • Oiloften in the pantry 6 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Allergens Fish

The step by step recipe

  1. Blend the seeded bell peppers, the tomatoes, one onion, and the chili pepper into a fairly smooth puree.

    Seed the peppers well, the seeds make the sauce bitter.

  2. Heat three tablespoons of oil, slice the second onion, add the tomato paste, then pour in the puree.

    Cook the tomato paste for a minute first, it loses its metallic taste.

  3. Let it reduce over medium heat, stirring occasionally, with the thyme, salt, and pepper. 25 min

    The sauce is ready when the oil separates and rises to the surface.

  4. Salt the fish fillets and sear them in a pan in the remaining oil, 2 minutes per side. 5 min

    Flip the fish only once, it will release easily from the pan when ready.

  5. Slide the fillets into the stew, let it simmer for 5 minutes, and serve with rice cooked in salted water. 11 min

    Cook the rice while the fish simmers, so everything arrives hot at the same time.

Our tips to get it right

  • Blend the vegetable puree finely enough so the sauce stays smooth, without chunks that slow down cooking.
  • Taste the sauce before adding the fish, it's your last chance to adjust the salt or add a touch more chili.
  • Pick hake fillets that are fresh and similarly thick, they'll cook evenly in the pan.

The variations

  • Swap the hake for cod or sea bream, two firm white fish that hold up well during cooking.
  • For a vegetarian version, replace the fish with chickpeas or firm tofu seared in a pan.
  • For kids, skip the chili or use a pinch of sweet paprika instead, the sauce keeps its character without the heat.

What to serve it with

  • Plain white rice
  • Fried plantains
  • Fresh ginger juice

Storage

The stew keeps for 2 to 3 days in the fridge in a sealed container. It freezes well without the rice, for up to 2 months. Reheat the sauce gently in a pot, adding a splash of water if it has thickened too much.

Questions about this dish

Can you make the sauce ahead of time?

Yes, you can make the tomato pepper sauce a day ahead and keep it in the fridge. Just reheat it and add the seared fish right before serving.

What kind of chili works best for this stew?

A fresh chili like bird's eye or Scotch bonnet works well, depending on what you can find. Adjust the amount to your taste, the sauce should have character without overpowering the fish.

Can you use a different fish instead of hake?

Yes, cod, sea bream, or even mackerel work well, as long as the fillet holds together during cooking. Avoid delicate fish that might fall apart in the sauce.

Is this stew very spicy?

With just one chili for 4 servings, the dish stays bold but not fiery. You can remove the chili seeds or use only half of it to tone it down further.

How long does it take to make a Nigerian fish stew with rice?

Count 50 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a Nigerian fish stew with rice?

About 530 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a Nigerian fish stew with rice cost?

About €3.30 per serving, or €13.20 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish. Always check the labels of the products you buy.

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