Tunisian Fish Stew with Potatoes
Dive into the bold and comforting flavors of North Africa with this Tunisian Fish Stew with Potatoes, a hearty and aromatic dish perfect for weeknight dinners or special gatherings. This one-pot wonder combines tender chunks of white fish fillets, such as cod or sea bass, with melt-in-your-mouth potatoes bathed in a rich, tomato-based broth. Infused with a vibrant mix of spices—ground cumin, coriander, and a touch of paprika—along with the fiery kick of harissa paste, this stew strikes the perfect balance of warmth and depth. Finished with a sprinkle of fresh parsley and a squeeze of lemon, it’s a meal that’s satisfying, wholesome, and bursting with Mediterranean flavors. Easy to prepare in under an hour, this gluten-free recipe is a fragrant escape for your taste buds, ideal to serve with crusty bread or over fluffy couscous.
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Recipe Information
Ingredients
- 500 grams white fish fillets (such as cod, halibut, or sea bass)
- 3 tablespoons olive oil
- 1 large onion, finely chopped
- 4 cloves garlic cloves, minced
- 3 medium potatoes, peeled and cut into 2 cm chunks
- 3 tablespoons tomato paste
- 400 grams canned diced tomatoes
- 750 milliliters vegetable or fish stock
- 1 tablespoon harissa paste (adjust to taste)
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon paprika (optional, for additional smokiness)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (for garnish)
- 4 wedges lemon wedges (for serving)
Instructions
Begin by prepping the fish: rinse the fillets under cold water, pat them dry with a paper towel, and cut them into 5 cm chunks. Set aside in the refrigerator.
Heat the olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat.
Add the chopped onion and sauté for 5-7 minutes until soft and translucent.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the tomato paste, harissa paste, ground cumin, ground coriander, and paprika (if using). Stir well to coat the onions and garlic in the fragrant spice mixture.
Pour in the canned diced tomatoes and vegetable (or fish) stock. Mix well and bring the mixture to a simmer.
Add the potato chunks, salt, and black pepper. Stir to combine, then cover the pot and let the stew simmer gently for 20-25 minutes, or until the potatoes are tender.
Reduce the heat to low and carefully add the fish chunks to the pot. Use a spoon to gently submerge the fish in the stew without breaking the fillets.
Cover and cook for 8-10 minutes, or until the fish is opaque and flakes easily with a fork.
Check the seasoning and adjust with more salt, pepper, or harissa paste, depending on your taste preference.
Serve the stew immediately in bowls, garnished with fresh chopped parsley and a wedge of lemon on the side for squeezing. Enjoy!
Nutrition Facts
Calories |
388 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.6 g | 20% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 68 mg | 23% | |
| Sodium | 1437 mg | 62% | |
| Total Carbohydrate | 34.2 g | 12% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 8.7 g | ||
| Protein | 31.7 g | 63% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 123 mg | 9% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1399 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
