Spicy Tomato Tilapia Stew
This Spicy Tomato Tilapia Stew is a delightful dish that marries the freshness of fish with a vibrant and aromatic tomato base. Perfect for a cozy dinner, this recipe combines the sweetness of bell peppers and onions with a kick of cayenne, creating a balanced, savory experience. Serve it with crusty bread for a complete meal or enjoy it over a bed of rice for an extra comfort food twist. Ideal for impressing guests or enjoying a quick weeknight dinner, this stew is both hearty and wholesome.
N/A
Servings
150
Calories
10
Ingredients
Ingredients
vegetable oil
2 tablespoons (none)
onion
1 (finely chopped)
green bell pepper
1 (chopped)
salt
to taste (none)
black pepper
to taste (none)
tomato paste
1 tablespoon (none)
cayenne pepper
1 teaspoon (none)
crushed tomatoes
1 (14 1/2 ounce) can (none)
tilapia fillets
1 1/2 lbs (none)
water
1 cup (none)
Instructions
1
In a medium Dutch oven, heat the vegetable oil over low heat.
2
Add the finely chopped onion and chopped green bell pepper to the pot. Season with salt and black pepper, and sauté, stirring occasionally, until the vegetables are softened and fragrant, about 10 minutes.
3
Stir in the tomato paste and sauté for an additional minute, allowing the flavors to meld.
4
Add the cayenne pepper and cook for 30 seconds, stirring constantly to avoid burning.
5
Pour in the crushed tomatoes and 1 cup of water to the pot, then season with additional salt and black pepper to taste. Increase the heat to medium and bring the mixture to a gentle simmer, cooking for about 5 minutes until heated through.
6
Carefully place the tilapia fillets into the simmering broth, one at a time. Cover and simmer for 10 minutes, or until the fish flakes easily with a fork and is cooked through.
7
Taste and adjust seasoning if necessary, then serve hot, garnished with fresh herbs if desired.
Nutrition Information
5g
Fat
12.5g
Carbs
11.25g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Spicy Tomato Tilapia Stew?
It is a hearty fish dish featuring tilapia fillets cooked in a savory, aromatic broth made with crushed tomatoes, bell peppers, onions, and cayenne pepper.
How many calories are in this tilapia stew?
There are approximately 150 calories per serving in this recipe.
Is this recipe high in protein?
Yes, each serving provides 11.25g of protein, making it a nutritious meal option.
What is the fat content of the Spicy Tomato Tilapia Stew?
The stew contains 5g of fat per serving.
How many carbohydrates are in this dish?
This recipe contains 12.5g of carbohydrates per serving.
What type of fish is used in this recipe?
The recipe specifically uses 1.5 lbs of tilapia fillets.
Can I use a different kind of fish?
Yes, while the recipe calls for tilapia, you can substitute it with other white fish like cod, snapper, or halibut.
How do I make the stew less spicy?
You can reduce the amount of cayenne pepper or omit it entirely to suit a milder palate.
What gives the stew its spicy kick?
The heat in this recipe comes from one teaspoon of cayenne pepper.
How long does it take to cook the vegetables?
The onions and green bell peppers should be sauteed for about 10 minutes until softened and fragrant.
What type of tomatoes are required?
The recipe calls for one 14.5-ounce can of crushed tomatoes and one tablespoon of tomato paste.
How long should the fish simmer in the broth?
The tilapia fillets should simmer covered for approximately 10 minutes.
How can I tell if the tilapia is fully cooked?
The fish is done when it is opaque throughout and flakes easily with a fork.
Do I need to cover the pot while cooking?
Yes, covering the pot while the fish simmers ensures even cooking and keeps the moisture in the stew.
What should I serve with this stew?
This dish is delicious served with crusty bread for dipping or over a bed of white or brown rice.
Can I substitute the green bell pepper?
Yes, you can use red, yellow, or orange bell peppers if you prefer a slightly sweeter flavor.
Is this recipe gluten-free?
Based on the ingredients listed, this recipe is naturally gluten-free; however, always check your tomato paste and canned tomato labels.
How much water is added to the broth?
The recipe requires 1 cup of water to be added along with the crushed tomatoes.
What type of oil should I use?
The recipe recommends using 2 tablespoons of vegetable oil.
Is this a good recipe for weeknight dinners?
Yes, it is an easy and relatively quick recipe, making it perfect for a wholesome weeknight meal.
Can I add more vegetables to the stew?
Certainly, you can add vegetables like spinach, zucchini, or carrots to increase the nutritional value.
How should I store leftovers?
Leftovers should be stored in an airtight container in the refrigerator for up to 3 days.
Can this stew be frozen?
Yes, you can freeze the stew in a freezer-safe container for up to 2 months, though the texture of the fish may change slightly.
What heat level should I use to start the recipe?
You should begin by heating the vegetable oil over low heat.
When do I add the tomato paste?
Add the tomato paste after the onions and peppers have softened, and saute it for about one minute.
Is there any sugar in this recipe?
The nutritional data indicates no added sugar, though there may be natural sugars from the tomatoes and peppers.
How many onions are needed?
The recipe requires one finely chopped onion.
Can I make this stew even spicier?
Yes, you can increase the amount of cayenne pepper or add red pepper flakes for extra heat.
Does this recipe include any dairy?
No, this is a dairy-free recipe as it uses vegetable oil and a tomato-based broth.
What is the preparation for the tilapia?
The tilapia fillets are added whole to the simmering broth; no specific pre-cutting is required in the instructions.