In Memory Of Karen Nicole Smith, 1972 - 2016

How to Make Perfect Coconut Stewed Cod Fish Fillets.

Over the years I’ve noticed that fish and seafood recipes do really well on the website, maybe it’s due to the shift from more traditional pork, beef and chicken recipes and more exploration of pescatarian type dishes. While you may notice similarities with this recipe and the Coconut Stewed Fish I did back in 2009, with the additional step of starting with the puree of tomato, onion and garlic, the overall flavor is superb.

2 lbs Cod fillet (washed)
3/4 tablespoon sea salt (divided)
1 teaspoon black pepper (divided)
3/4 tablespoon Caribbean Green Seasoning
1 teaspoon curry powder
1 tablespoon olive oil
2 medium tomatoes (rough chop)
6 cloves garlic (rough chop)
1 large onion (rough chop)
1/4 cup water
1 1/2 tablespoon tomato concentrate puree
3/4 tablespoon smoked paprika
1 teaspoon grated ginger
2 cup coconut milk
2 tablespoon chopped parsley

Notes! May I recommend using a firm white fish like snapper, flounder, haddock, halibut or grouper (besides the Cod I used). And if you want it to hold its shape while cooking, get fillets with the skin on, on one side. Additionally you can use a whole fish, simply cut it into pieces, but be mindful of the bones. Please use the video below to follow along as much more about the recipe is discussed there.

Season the Cod (cut into 2 inch pieces) with 1/2 the salt, 1/2 of the black pepper, Caribbean Green Seasoning and curry powder. Set aside to marinate for about 10 minutes.

In a blender, puree the onion, tomato and garlic with 1/4 cup of water. Then heat the olive oil (use any oil you prefer) on a medium flame and as it comes up to temperature add that tomato puree to the saucepan.

As it starts to boil, lower the heat to med/low, add the ginger and smoked paprika and stir well. The goal is to cook this down until all of the liquid is gone. After a few minutes, add the tomato concentrate puree, remaining salt and black pepper and continue cooking.

It will take about 10-12 minutes to cook-down until you get a thick paste and you start seeing the oil we started with.

It will go a much darker red in color and by removing all of the liquid the natural sweetness of the tomato will shine through, along with the other flavors we added.

At this point you’ll add the coconut milk and bring back to a boil (raise the heat back to medium). Stir well to incorporate and cook on a rolling boil for 4 minutes to cook out the rawness of the coconut milk (see video).

It’s time to add the seasoned pieces of Cod fish to the saucepan and being very gentle, stir to make sure the pieces are all coated with the rich coconut tomato sauce.

It will take between 4-5 minutes for the fish to fully cook. You will notice that the Cod will start to flake and the sauce thickens. Top with the chopped parsley and turn off the stove. You may add the juice of 1/2 of a lemon if you wish.

Taste and adjust the salt just before you turn off the stove and should you prefer, you may add chopped cilantro (coriander) or Shado Beni (culantro) instead of the parsley. Additionally, if you want this dish spicy, you may add any hot pepper you like (at the start) and in the amounts you can tolerate.

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  1. Jeff
    March 23, 2024 / 7:05 pm

    Just made this using haddock for the family, including our 9 month old twin granddaughters. Everyone loved it, including the twins! Wiped the pot clean. Its now added to our collection of go to recipes, thanks!

  2. Paul
    March 18, 2024 / 10:21 pm

    Hi Chris,
    This recipe looks perfect for when I go to my parents again (my partner doesn’t eat things found in water!) as we love seafood!
    In the U.K. we are trying to encourage people to eat other members of the Cod family that aren’t so overfished. Good substitutes are Pollock or Coley. Check the names for these fish as you guys in the Americas have different names for them than us here in Britain.
    Use what’s local if you can.

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