Entree: Comoros – Rougaille de Poisson (Creole-style tomato and herb fish stew)

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 10 min

Cook 25 min

Total 35 min

Ingredients

- 4 firm white fish fillets, approx. 6 oz (170 g) each
- 3 tbsp (45 ml) vegetable oil or coconut oil
- 1 large onion, thinly sliced, about 8 oz (225 g)
- 4 garlic cloves, minced (about 12 g)
- 1 tbsp (15 g) grated fresh ginger
- 1 small Scotch bonnet or bird's eye chili, seeded and minced (about 10 g), optional or to taste
- 14 oz (400 g) canned crushed tomatoes
- 1 tbsp (15 g) tomato paste
- 1/2 cup (120 ml) fish stock or water
- 2 sprigs fresh thyme
- 1 tbsp (15 ml) lime juice
- 1/4 cup (15 g) chopped fresh cilantro
- 1/4 cup (15 g) chopped fresh parsley
- 1 tsp (5 g) kosher salt, adjust to taste
- 1/2 tsp (2.5 g) freshly ground black pepper

Instructions

1. Pat the fish fillets dry, season lightly with 1/2 tsp salt and 1/4 tsp black pepper, and set aside while you start the sauce.
2. Heat the oil in a wide sauté pan over medium-high heat. Add the fish fillets and sear 1–2 minutes per side just to color; remove and set aside (they will finish cooking in the sauce).
3. Reduce heat to medium, add the sliced onion to the pan and cook until soft and translucent, 5–7 minutes. Add the garlic, grated ginger, and minced chili and cook 1–2 minutes until fragrant.
4. Stir in the crushed tomatoes and tomato paste, scraping up any browned bits. Add the fish stock or water and the thyme sprigs, bring to a gentle simmer, and cook uncovered 10–12 minutes to concentrate flavors.
5. Season the sauce with remaining salt and pepper and the lime juice. Nestle the seared fish fillets into the sauce, spooning sauce over them, cover partially, and simmer gently 6–8 minutes until fish is cooked through and flakes easily.
6. Remove thyme sprigs, fold in chopped cilantro and parsley, adjust seasoning, and serve hot with steamed rice, cassava, or plantains.