Salmon Stew

Ingredients

• 907 g (2 lb)salmon
• 3pimiento peppers or red bell peppers
• 4Roma tomatoes
• 2onions
• 2jalapeños or serrano chillies
• 3 clovesgarlic
• 1.3 cm (½ inch)ginger
• 30 ml (2 tbsp)tomato paste
• 120 ml (½ cup)olive oil
• 5 ml (1 tsp)thyme
• 10 ml (2 tsp)curry powder
• 2bay leaves
• 5 ml (1 tsp)bouillon powder
• 15 ml (1 tbsp)smoked paprika
• to tastesalt and black pepper
• 240 ml (1 cup)chicken broth
• 45 ml (3 tbsp)parsley or coriander

Instructions

1. 1

   Blend the vegetables

   Blend the pimiento peppers, tomatoes, jalapeños, ginger and garlic together until smooth.

2. 2

   Brown the salmon

   Heat the oil in a pan, then add the salmon and brown the skin. This step is optional.

3. 3

   Cook the onions

   In the same pan, add the diced onions and sauté over medium heat until translucent.

4. 4

   Fry the tomato paste

   Stir in the tomato paste so it is distributed through the oil. If the mixture is too thick, add a splash of water. Add the thyme and bay leaves, then fry for about 3 minutes.

5. 5

   Simmer the sauce

   Add the blended sauce and stir to combine. Cover and cook for about 20 minutes, stirring occasionally so it does not burn.

6. 6

   Season the stew

   Season with salt, black pepper, curry powder, bouillon powder and smoked paprika. Pour in the chicken broth to loosen the sauce, then adjust the seasoning if needed.

7. 7

   Cook the salmon

   Gently place the salmon pieces in the stew one at a time. Cover and cook until the fish is cooked through, about 8–10 minutes, or around 5 minutes for smaller or thinner fillets.

8. 8

   Finish and serve

   Add a generous amount of parsley and serve.

What is salmon stew?

Salmon stew is fish cooked in a richly seasoned sauce, and this version draws on African-inspired flavours. Its tomato, pepper, chilli and spice base makes a savoury, gently fiery backdrop for the fish.

Blending the vegetables gives the sauce a cohesive texture, while adding the salmon near the end helps it cook gently without breaking apart.

Nutrition and macros by portion

The nutrition label shows one serving as written: 202 calories, 23g protein, 6g carbs, 8g fat.

The salmon provides most of the protein, while the tomatoes, peppers and onions contribute some of the carbohydrates. Olive oil is the main source of fat; serve the stew with a measured portion of rice or potatoes and extra vegetables to round out the plate.

Build the pepper sauce

Pepper blend: pimiento peppers or red bell peppers give the sauce body and sweetness, while jalapeños or serrano chillies add heat. Remove the chilli seeds for a milder result.

Tomato base: Roma tomatoes and tomato paste bring depth and tang. Frying the paste briefly in the oil helps it blend into the sauce before the puréed vegetables go in.

Brown the fish or skip it

Optional browning: searing the salmon skin in the pan can add colour and flavour, but the method also works if you skip this step. If you do brown it, handle the fish gently when turning it.

Same pan: cooking the onions in the salmon pan lets them pick up flavour from the oil. Let them soften until translucent before adding the tomato paste.

Simmer without scorching

Steady heat: once the blended sauce is in the pan, keep it covered and cook for about 20 minutes. Stir it occasionally, scraping the bottom so the thickening sauce does not catch.

Sauce consistency: the chicken broth is added after the spices to loosen the stew. Add it as directed, then check whether the sauce needs any further adjustment.

Know when the salmon is done

Gentle cooking: add the salmon after the sauce has simmered and seasonings have been adjusted. Nestle the pieces into the sauce rather than stirring vigorously.

Timing: cook for about 8–10 minutes, or about 5 minutes for smaller or thinner fillets. The fish should be cooked through; start checking thinner pieces earlier to avoid overcooking.

Serve it as a meal

Fresh finish: parsley brightens the rich, spiced sauce; coriander is an alternative if you prefer its flavour. Add it just before serving.

On the side: serve the stew with rice, boiled potatoes or another simple starch to make a more filling plate. A plain green vegetable can add freshness alongside the sauce.

Recipe notes & tips

• Dice the onions before heating the oil so they are ready to go into the pan.
• Blend the sauce until smooth if you prefer a more uniform texture.
• Stir the sauce occasionally during its covered simmer to stop it catching on the bottom.
• Lower the chilli heat by removing the seeds before blending.
• Add the salmon carefully and avoid stirring once the pieces are in the sauce.
• Check thin fillets at around 5 minutes, as they cook faster than thicker pieces.

Variations

• Adjust the heat: use one chilli or remove its seeds for a milder stew.
• Swap the herbs: use coriander instead of parsley for a different fresh finish.
• Use red bell peppers: choose them in place of pimiento peppers if that is what you have.
• Choose another fish: use a firm fish that can hold together in the sauce, and check its cooking time.
• Make it thicker: simmer the sauce uncovered briefly before adding the salmon if it seems too loose.

Common mistakes to avoid

• Overcooking the salmon: check thinner pieces at about 5 minutes and remove them once cooked through.
• Scorching the sauce: stir occasionally during the 20-minute simmer and scrape the bottom of the pan.
• Breaking up the fish: place it gently in the stew and avoid vigorous stirring.
• Adding too much heat: remove chilli seeds or use less chilli before blending.
• Skipping the broth adjustment: add the chicken broth after seasoning to loosen the sauce as directed.

How to store

Refrigerate leftovers in a covered container and use within 2 days. Reheat gently in a covered pan until hot throughout, taking care not to break up the fish.

Frequently asked questions