Salmon Stew

Ingredients

• 6salmon fillets
• 3plum tomatoes
• 1red pepper
• 1 (or 1/2)habanero pepper
• 1onion
• 1/2 tspbouillon powder
• 1/2 tspblack pepper
• 1/2 tspcurry powder
• 1/2 tspthyme
• 120 ml (1/2 cup)olive oil
• 120 ml (1/2 cup)beef broth
• to tastesalt

Instructions

1. 1

   Prepare the salmon

   Wash the salmon and pat it dry.

2. 2

   Season with salt

   Sprinkle a little salt over the salmon and rub it over the pieces.

3. 3

   Heat the oil

   Pour the olive oil into a large saucepan or frying pan.

4. 4

   Add the salmon

   Once the oil is heated, add the salmon over a medium heat.

5. 5

   Fry the pieces

   Fry the salmon for about 10 minutes, turning it halfway through.

6. 6

   Set it aside

   Lift the salmon out of the pan and set it aside.

7. 7

   Blend the vegetables

   Blend the tomatoes, peppers and half the onion. Chop the remaining half of the onion.

8. 8

   Soften the onion

   Add the chopped onion to the olive oil and sauté until translucent.

9. 9

   Add the sauce

   Pour in the blended pepper mixture and stir in the spices, leaving out the salt.

10. 10

    Simmer the sauce

    Let the sauce simmer for 10 minutes.

11. 11

    Cook with salmon

    Add the beef broth and salmon, then cook for another 10 minutes.

12. 12

    Check the seasoning

    Taste the stew and add salt if needed, bearing in mind that the broth may already be salty.

What is salmon stew?

Salmon stew here means fish cooked in a savoury, blended tomato and pepper sauce. The African cuisine label covers many regional cooking traditions, so this recipe is best understood as one home-style version rather than a single definitive style.

Frying the salmon first gives it a little colour before it finishes cooking in the sauce. Blending the tomatoes, peppers and part of the onion makes a smooth base, while chopped onion adds a softer, more distinct texture.

Nutrition and macros by portion

The nutrition label shows one serving as written: 421 calories, 34g protein, 4g carbs, 29g fat.

The salmon supplies most of the protein, while the olive oil is the main source of fat. The tomatoes, peppers and onion contribute a small amount of carbohydrate; serve the stew with vegetables and a measured portion of rice or potatoes to balance the plate.

The sauce base

Blended vegetables: tomatoes, red pepper, habanero and half the onion form the body of the sauce. Blend them together until smooth so they cook evenly.

Chopped onion: the remaining half goes into the hot oil first. Cook it until translucent, not browned, before adding the blended mixture.

Managing the heat

Habanero: use the full pepper for a hotter stew or half for a milder result. Handle it carefully and avoid touching your eyes after cutting it.

Seasoning: curry powder, thyme, black pepper and bouillon give the sauce its savoury flavour. Salt goes in at the end because the broth may already contain plenty.

Frying the salmon

Dry fish: pat the fillets dry before they meet the oil; this helps limit splashing and encourages the surface to fry rather than steam.

Turning point: fry for about 10 minutes in total, flipping halfway as directed. Move the pieces carefully so they stay intact, then set them aside while the sauce cooks.

Finishing in the sauce

Sauce simmer: give the blended mixture 10 minutes before adding the broth and salmon. This allows it to cook down and bring the seasonings together.

Final cooking: simmer the salmon in the broth and sauce for 10 more minutes. Check a thick piece for doneness and avoid stirring vigorously, which can break up the fillets.

Serving the stew

A bowl of this stew works well with plain rice, boiled potatoes or another simple accompaniment that can take up the sauce. Add greens or another vegetable on the side for a more complete plate.

The stew is rich from the olive oil, so a modest serving of the accompaniment lets the fish and pepper sauce remain the focus.

Recipe notes & tips

• Use a wide pan so the salmon pieces have room to fry.
• Blend the vegetables thoroughly for a smoother sauce.
• Start with half a habanero if you are unsure how much heat you want.
• Turn the salmon gently to help keep the fillets whole.
• Taste the sauce after adding the broth before adding any more salt.

Variations

• Milder stew: use half a habanero or leave it out for less heat.
• More vegetables: serve with extra greens alongside the stew.
• Different fish: use another firm fish that can hold together while simmering.
• Fresh herbs: finish with a little extra thyme for a more pronounced herbal note.
• Thicker sauce: simmer the blended mixture until it reduces before adding the broth and salmon.

Common mistakes to avoid

• Wet salmon: pat the fillets dry before frying to reduce splashing and help them brown.
• Hot oil splashes: lower the salmon into the pan carefully and avoid dropping it in.
• Overcooked fish: check a thick piece as it finishes and remove it from the heat once cooked through.
• Too much salt: taste after adding the broth, since bouillon and broth can already be salty.
• Broken fillets: handle the salmon gently and avoid vigorous stirring once it is back in the sauce.

How to store

Cool leftovers promptly and refrigerate in an airtight container for up to 2 days. Reheat gently in a covered pan until piping hot throughout, taking care not to break up the salmon. The recipe description suggests freezing portions, but the texture of cooked salmon may soften after thawing.

Frequently asked questions