Vibrant Cod and Tomato Stew (Inspired by "Rougail")
A créole style dish with influences from the Indian Ocean, my cod and tomato stew is packed with spices and ready in under 40 minutes.
Equipment
- 1 sheet pan or oven-proof dish
- 1 sauté pan or shallow casserole dish with a lid
Ingredients
Fish marinade
- 2½ lbs cod loin without skin 1.2 kg
- 1½ tsp ground turmeric
- 3⁄4 tsp ground coriander
- 1½ tsp tomato paste
- 1½ limes juiced
- 1½ Tbl olive oil
- salt to taste
Rougail sauce
- 4 small yellow onions 2 large, diced
- ¼ cup olive oil 60 ml
- 8 garlic cloves pressed
- 1 tsp grated ginger
- 1 tsp cumin seeds
- 2 tsp tomato paste
- 28 oz polpa/crushed tomatoes 800g
- 2 tsp ground turmeric
- 2 tsp ground smoked paprika
- ½ tsp ground coriander
- ½ tsp ground fenugreek
- ½ tsp ground cardamom
- ½ tsp red pepper flakes for mild spice
- 2 bay leaves fresh or dried
- a few branches of fresh thyme
- a few branches of fresh parsley for serving
- ½ lime for serving
Instructions
- Cut the fish into large, similarly sized chunks. In a small bowl, mix all of the ingredients for the marinade together. Coat each of piece of fish on all sides and place on a lined baking sheet in a single layer. While the fish is marinating, preheat your oven to 400°F/205°C conventional setting (375°F/190°C if using a fan/convection setting).
- While the oven is heating and the fish is marinating, start cooking the sauce. Dice the onions. Heat olive oil in a sauté pan over medium-low heat, add the onions, and a pinch of salt. Cook for about 10 minutes, until softened, mixing often to prevent burning.
- Once the onions are softened, your oven should be pre-heated. Bake the fish in the middle rack of the oven for 10 to 15 minutes, or until fully cooked through (internal temperature of 140°F/60°C, or white inside and flakey when forked). Remove from the oven and reserve.
- While the fish is cooking, add the pressed garlic, grated ginger, cumin seeds, and tomato paste to the onions. Cook for about 5 minutes, stirring frequently.
- Add the tomato polpa, ground spices (turmeric, coriander, red pepper flakes, cardamom, fenugreek, paprika), bay leaf, and thyme branches. Season with salt and pepper, then cover and let simmer gently on very low heat for 10 minutes, mixing occasionally. Taste and adjust salt, pepper, and spice level.
- To serve, spoon the sauce onto your plate and place the fish chunks on top. Finish with a squeeze of fresh lime juice and a sprinkle of chopped flat-leaf parsley. I like to serve this dish with rice and sautéed peppers.