Tender white cod nestled in a rich, creamy coconut milk and roasted tomato base, perfumed with ginger, garlic, and Old Bay — brightened at the end with fresh lime.
Servings
6
Prep time
10 min
Cook time
30 min
Total time
40 min
Ingredients — 6 servings
| Ingredient | Quantity | Unit |
|---|---|---|
| Cod fillets or other firm white fish | 1½ | lb |
| Salt | 1 | tsp |
| Freshly ground black pepper | 1 | tsp |
| Lime, cut into wedges | 1 | — |
| Palm oil or olive oil | 2 | tbsp |
| Yellow onion, chopped | 1 | — |
| Red bell pepper, bite-sized pieces | ½ | — |
| Green bell pepper, bite-sized pieces | ½ | — |
| Yellow bell pepper, bite-sized pieces | ½ | — |
| Celery stalk, chopped | 1 | — |
| Garlic cloves, minced | 3 | — |
| Fresh ginger, minced | 2 | tbsp |
| Seafood seasoning (e.g. Old Bay) | 1 | tbsp |
| Roasted tomatoes, canned | 14.5 | oz |
| Green onions (green part only), chopped | ¼ | cup |
| Coconut milk, canned | 14 | oz |
Directions
1
Season the fish. Pat the cod fillets completely dry with paper towels. Season all over with salt and pepper, squeeze fresh lime juice generously over each fillet, and rub it in gently. Set aside to marinate briefly while you prepare the base.
2
Sauté the vegetables. Heat the oil in a Dutch oven over medium heat. Add the onion, all three bell peppers, and celery. Cook, stirring, for 1 to 2 minutes.
3
Add aromatics and seasoning. Stir in the garlic, ginger, and Old Bay seasoning. Continue cooking until the bell peppers begin to soften, 3 to 5 minutes.
4
Add tomatoes and fish. Pour in the canned roasted tomatoes and scatter the green onions over the top. Bring to a gentle simmer and cook uncovered for 3 to 5 minutes. Lay the seasoned fish fillets on top of the vegetables, then pour the coconut milk evenly over everything.
5
Simmer and finish. Bring the soup back to a simmer, then reduce the heat to low, cover, and cook gently for 15 minutes until the fish is opaque and flakes easily. Taste and adjust with salt and extra lime juice as needed. Serve hot with additional lime wedges on the side.
Cook's notes
Don't stir the fish
Once the fish goes in, resist the urge to stir — cod and most white fish are delicate and will break into small pieces if disturbed. Let them poach gently on top of the vegetables and they'll hold together beautifully, flaking naturally when served.
Fish substitutes
Any firm white fish works here — halibut, tilapia, snapper, or sea bass are all excellent choices. Avoid oily fish like salmon or mackerel, which would overpower the delicate coconut-lime broth.
Palm oil adds authenticity
Palm oil lends a subtle earthy, slightly nutty quality that is characteristic of West African and Caribbean fish soups. If you can find it, it's worth using. Olive oil is a perfectly good everyday substitute with a cleaner, more neutral flavour.
Nutrition per serving
| Nutrient | Amount | Nutrient | Amount |
|---|---|---|---|
| Calories | — | Saturated fat | — |
| Protein | — | Cholesterol | — |
| Total carbohydrate | — | Sodium | — |
| Dietary fiber | — | Calcium | — |
| Total sugars | — | Vitamin C | — |
| Total fat | — | Potassium | — |
0 Comments