-Fresh Tilapia Fish
-Tomatoes
-Red Onions
-Vegetable Oil
-Royco (Local Spice/ Spice you want)
-Green Chili
Method
-Fry your onions and Tomatoes in a frying pan until tomatoes become a paste. Add salt
-In a cup mix two Table Spoons of Royco with water and pour into the cooking pan with the fried Onions and Tomatoes
Pour two Cups of water into the mixture and let it cook. Simmer the Mixture until it has boiled
Add the Fresh Tilapia Fish into the Pan. Pour the stew over the fish to cover them and cover the pan with a lid. Cook the Fish Stew on medium heat until the Fish Stew has simmered down and it has become thick. You can add your Green Chili as the Fish Stew cooks or you can remove it from the stove and then add the Green Chili before serving
-Serve your Fish Stew with Ugali, Rice or even Chapati and enjoy!

- Whole Tilapia Fish
- 1 Cup Tomatoes
- 1 Cup Red Onion
- 2 Tablespoons Vegetable Oil
- 2 Tablespoons Royco Spice
- 2 Pieces Green Chili
- Pinch Salt
Tilapia Fish Stew – FAQs & Nutrition Card
A Light, Comforting Stew Full of Flavor and Goodness
Tilapia Fish Stew is a nourishing dish made with tender tilapia fillets simmered in a rich tomato-based broth with vegetables, herbs, and sometimes a bit of spice. It's naturally gluten-free, low in fat, and packed with lean protein.
❓ FAQs
Q1: What kind of tilapia should I use, — fresh or frozen?
A: Both work well! If you're using frozen tilapia, make sure to thaw completely and pat it dry before adding to the stew. Fresh tilapia is ideal for quicker prep and slightly firmer texture, but frozen is perfectly fine if properly handled.
Q2: How do I keep the fish from falling apart?
A: To keep the fillets tender but intact:
- Cut them into larger chunks before adding to the stew.
- Add them only during the last 5–8 minutes of cooking, once the vegetables and broth are mostly done.
- Avoid stirring vigorously after adding the fish. Instead, gently spoon broth over the fish as it simmers.
Q3: Can I add other seafood or proteins?
A: Absolutely! Shrimp, mussels, or chunks of whitefish like cod or halibut work well. You can even mix in chickpeas or lentils for a heartier, protein-packed stew.
Q4: What vegetables go best with this stew?
A: Classic additions include:
- Diced tomatoes (fresh or canned)
- Bell peppers
- Onions and garlic
- Carrots or potatoes for a heartier version
- Spinach or kale stirred in at the end for extra greens
Q5: Is this dish spicy?
A: That’s up to you! Many recipes include mild spices like paprika or cumin, but you can easily add a kick with chili flakes, cayenne, or a chopped fresh chili. It’s very customizable.
Q6: Can I make it ahead of time?
A: Yes, but for best results:
- Cook the broth and vegetables ahead of time.
- Add the tilapia fresh when reheating to avoid overcooking.
- If the stew is already made with fish, reheat gently over low heat and avoid stirring too much.
Q7: What do I serve it with?
A: Tilapia stew pairs well with:
- Steamed rice or quinoa
- Crusty bread
- Boiled plantains or yams (especially in African or Caribbean versions)
- Or simply enjoy on its own for a light, nourishing meal!
Nutrition Details: Tilapia Fish Stew
Serving Size: 1½ cups
Servings per recipe: 4
Nutrient | Amount per Serving |
---|---|
Calories | ~280 kcal |
Protein | 28 g |
Total Fat | 10 g |
Saturated Fat | 2 g |
Carbohydrates | 18 g |
Dietary Fiber | 4 g |
Sugars | 6 g |
Sodium | 420 mg |
Vitamin A | 20% DV |
Vitamin C | 25% DV |
Calcium | 8% DV |
Iron | 10% DV |
Gluten-Free | ✔️ |
Dairy-Free | ✔️ |
Low Carb Option | ✔️ (omit potatoes) |
📌 Estimated values. Based on a tomato-based stew with bell peppers, onion, garlic, and olive oil.
Please note that these values are estimates and can vary based on specific ingredients and portion sizes used. For precise nutritional information, consider using a nutrition calculator with exact ingredient measurements.
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