This Indian Fish Stew with Vegetables combines tender fish and wholesome vegetables like radish, tomato, and brinjal, all cooked in a flavorful broth with aromatic spices.
This easy-to-make spicy fish stew recipe is perfect for a comforting meal with steamed rice or bread.
More Bengali Fish Stew curry like:
Fish Curry with Seasonal vegetables
Fish Curry with Aloo Baingan
About Indian Fish Stew with Vegetables Recipe
Indian Fish Stew with Vegetables is a traditional and wholesome dish that combines the rich flavors of fresh fish and seasonal vegetables in a light, aromatic broth.
This dish is inspired by regional Bengali cooking, where simple ingredients are transformed into a flavorful meal using local spices and cooking techniques.
The stew is typically made with firm white fish, which holds its shape well during cooking.
Adding vegetables like baby radish, brinjal (eggplant), and tomatoes enhances the dish’s nutritional profile and gives it a heartier texture.
The spices used, including cumin seeds, turmeric powder, and dry chilies, infuse the stew with deep earthy notes that are characteristic of Indian cuisine.
This recipe is incredibly versatile and can be tailored to suit individual preferences.
you can adjust the spice level, use different vegetables, or even change the consistency of the gravy.
Served with steamed rice, bread, or roti, this Indian Fish Stew with Vegetables is a comforting meal that’s perfect for family dinners or when you’re in the mood for a light yet flavorful dish.
One of the unique aspects of this recipe is its focus on balancing flavors while keeping the cooking process simple.
The fish is first marinated and fried to lock in its flavor, which is then absorbed by the gravy made from sauteed vegetables and spices.
This method results in a dish that’s bursting with layers of taste, from the spicy kick of the chilies to the subtle sweetness of the tomatoes.
Indian Fish Stew with Vegetables is not just delicious but also packed with health benefits.
The combination of fish and vegetables makes it a nutrient-dense dish, rich in proteins, vitamins, and omega-3 fatty acids, promoting heart health, digestion, and overall well-being.
This vegetables with Tomato fish stew is a great example of how traditional Indian cooking can bring together simple ingredients to create a dish that’s both comforting and nutritious.
Whether you’re an experienced cook or a beginner, this recipe is easy to follow and yields a satisfying meal that everyone will enjoy.
Ingredients list of Fish Stew With Vegetables
- 350g fish (hand-sized fish, cut into pieces,i used bata fish for this recipe)
- Vegetables:
- Baby radish
- 1 medium-sized tomato
- 6 to 8 green chilies
- 1 medium-sized brinjal
- Handful of coriander leaves
- 1 teaspoon turmeric powder
- Salt (to taste)
- 2 dry chilies
- 1/2 teaspoon cumin seeds
- Mustard oil (for frying)
Step-by-Step Instructions: Fish Stew With Vegetables
How to Make Fish Stew in Indian Style
Step 1:Prepare the Fish:
First, cut and clean the fish thoroughly until the water runs clear.
It’s said that the more you clean the fish, the tastier the recipe becomes.
Once clean, marinate the fish with 1/2 teaspoon turmeric powder and salt.
Let it rest for 5 minutes.
Meanwhile, chop all the vegetables into your desired sizes.
Step 2:Frying the Fish:
Heat a pan on medium heat.
Once hot, add mustard oil.
When the oil is sufficiently hot, carefully place the fish pieces in the pan.
Fry the fish on both sides until golden brown.
Remove the fish from the pan and set aside.
Note: (Make sure the oil is properly heated before adding the fish, as this prevents the fish from breaking.)
Step 3:Cooking the Vegetables:
In the same pan, add more oil if needed and let it heat.
Add 2 dry chilies and 1/2 teaspoon cumin seeds.
Stir for a few seconds.
Add the chopped vegetables, followed by 1/2 teaspoon turmeric powder and salt.
Stir well.
Cover and cook the vegetables on medium heat for about 7 minutes, stirring occasionally.
Step 4:Making the Gravy
Once the vegetables are 80% cooked, add hot water to create the gravy.
You can adjust the water quantity according to your preference.
For a thicker gravy, add less water.
I used 3 glasses of hot water for a medium consistency.
Bring the gravy to a boil, then add the fried fish.
Let it cook on high heat for another 5 to 7 minutes.
Step 5: Final Touches
Once done, garnish with freshly chopped coriander leaves.
Serve hot in a bowl with steamed rice, bread, or roti.
Also read:
Fish Curry with Seasonal vegetables
Pro Tips for Making Indian Fish Stew with Vegetables
Wash the Fish Thoroughly: The key to a tasty fish stew starts with clean fish.
I Rinse it well until the water runs clear.
This ensures any lingering odors are gone and the fish remains fresh.
Marinate for Flavor: Quick 5-minute marination with turmeric and salt can make a difference.
It adds a subtle layer of flavor and helps enhance the dish.
Use Hot Oil for Frying: When frying fish, always ensure the oil is properly heated.
If the oil isn’t hot enough, the fish may break apart and turn mushy.
Hot oil helps achieve a crispy, golden exterior.
Fry the Fish Gently: Handle the fish carefully while frying to keep the pieces intact.
Flip them only once they’re nicely browned on one side.
Control the Gravy Consistency: Add water based on how thick or thin you want the gravy.
For a thicker stew, go easy on the water; for a soupy consistency, add a bit more.
Cook Vegetables : Don’t overcook the veggies.
Aim for them to be 80% cooked before adding water.
This way, they stay tender without turning mushy.
Spice Level: Feel free to adjust the number of green chilies or dry chilies according to your heat tolerance.
If you like it milder, reduce the chilies, or go all in for a spicy kick.
Finish with Coriander: A handful of chopped coriander leaves at the end adds a burst of freshness and a pop of color to the dish.
Serve Immediately: This stew is best enjoyed fresh and hot.
Pair it with steamed rice, roti, or even crusty bread to soak up all that flavorful gravy.
Experiment with Vegetables: While radish and brinjal are traditional choices, you can mix it up with other veggies like potatoes, carrots, or cauliflower,flat beans, musroom depending on what’s in season.
Health Benefits of Fish Stew With Vegetables
- Fish: Rich in omega-3 fatty acids and high-quality protein, fish promotes heart health and supports brain function.
- Radish: A low-calorie vegetable high in fiber, which aids in digestion and boosts immunity.
- Brinjal (Eggplant): Packed with antioxidants and nutrients that help reduce the risk of chronic diseases.
- Tomatoes: Loaded with vitamins and antioxidants like lycopene, supporting skin health and reducing inflammation.
FAQs for Indian Fish Stew with Vegetables
What type of fish is best for this Fish Stew with Vegetables?
Firm white fish like rohu, catfish, or tilapia work best because they hold their shape well during cooking.
Can I use boneless fish for this Fish Stew with Vegetables recipe?
Yes, you can use boneless fish fillets, but bone-in fish adds more depth and flavor to the stew.
Can I skip frying the fish?
Frying the fish adds a crispy texture and locks in the flavor, but if you prefer a lighter version, you can skip this step and directly cook the fish in the gravy.
How do I reduce the spiciness?
Reduce the number of green chilies and dry chilies in the recipe.
You can also deseed the chilies to cut down on the heat.
Can I make this Fish Stew with Vegetables dish in advance?
Yes, you can prepare the stew a few hours ahead.
The flavors develop even more as it sits, but be gentle when reheating to avoid breaking the fish.
Can I use other vegetables?
Absolutely! Feel free to add vegetables like potatoes, carrots, or flat beans based on your preference and what’s in season.
Is mustard oil necessary?
Mustard oil gives an authentic flavor, but you can substitute it with any vegetable oil if needed.
How do I thicken the gravy?
For a thicker gravy, reduce the amount of water.
You can also simmer the stew uncovered until it reaches your desired consistency.
What should I serve with this Fish Stew with Vegetables?
This stew is perfect with steamed rice, but you can also enjoy it with roti, paratha, or even crusty bread.
How do I store leftovers?
Store the stew in an airtight container in the refrigerator for up to 2 days.
Reheat gently before serving.
Can I use frozen fish?
Yes, but make sure to thaw and pat the fish dry before cooking to avoid excess moisture in the stew.
How do I prevent the fish from breaking?
Ensure the oil is hot before frying the fish, and handle it gently when stirring or flipping to keep the pieces intact.
Can I make this Fish Stew with Vegetables dish oil-free?
While frying adds flavor, you can opt to cook the fish and vegetables directly in the broth without using oil.
Can I make this Fish Stew with Vegetables without turmeric?
Turmeric adds color and flavor, but you can skip it if you prefer or are allergic to it.
What other spices can I add?
You can experiment with coriander powder, or cumin powder for an extra layer of flavor.
How do I fix a watery gravy?
Simmer the stew uncovered for a few minutes until the excess liquid evaporates.
Can I add coconut milk?
Yes, adding coconut milk will give the stew a richer and creamier texture with a slightly sweet flavor.
Is this Fish Stew with Vegetables dish gluten-free?
Yes, this fish stew is naturally gluten-free.
Can I cook this Fish Stew with Vegetables dish in a pressure cooker?
You can, but be cautious with the cooking time to avoid overcooking the fish and vegetables.
Can I add other seafood?
Yes, prawns or crab can be added along with the fish for a more luxurious stew.
How do I prevent the fish from sticking to the pan while frying?
Make sure the pan and oil are hot before adding the fish.
Don’t overcrowd the pan and avoid flipping the fish too soon.
Can I make this Fish Stew with Vegetables without chilies?
Yes, you can omit the chilies if you prefer a mild stew.
What kind of rice pairs well with this Fish Stew with Vegetables?
Steamed basmati rice or jasmine rice complements this stew beautifully.
How do I know when the fish is cooked?
The fish is cooked when it turns opaque and flakes easily with a fork.
Can I add onions and garlic?
Yes, sauteing onions and garlic before adding the vegetables can enhance the flavor of the stew.
What if I don’t have cumin seeds?
You can substitute cumin seeds with a pinch of ground cumin or simply skip it.
Can I freeze this stew?
It’s best to enjoy the stew fresh, but you can freeze it for up to 2 days.
Thaw overnight in the refrigerator before reheating.
How do I avoid a bitter taste when using mustard oil?
Make sure to heat the mustard oil until it reaches its smoking point to eliminate any bitterness.
Can I add potatoes to this Fish Stew with Vegetables?
Yes, potatoes work well and add heartiness to the stew.
Just make sure to cut them into smaller pieces so they cook evenly.
What other herbs can I use besides coriander?
Fresh mint or curry leaves can be added for a different flavor twist.
In short,This Indian Fish Stew with Vegetables is a healthy, comforting dish perfect for weeknight dinners or special occasions.
Enjoy it with your favorite side dishes and experience the depth of flavors in every bite!
Recipe Card:
Indian Healthy Fish Stew With Vegetables |How To Make Fish Stew
Ingredients
Ingredients:
- 350 g fish hand-sized fish, cut into pieces
Vegetables:
- Baby radish
- 1 medium-sized tomato
- 6 to 8 green chilies
- 1 medium-sized brinjal
- Handful of coriander leaves
- 1 teaspoon turmeric powder
- Salt to taste
- 2 dry chilies
- 1/2 teaspoon cumin seeds
- Mustard oil for frying
Instructions
Step-by-Step Instructions:
Prepare the Fish:
- First, cut and clean the fish thoroughly until the water runs clear. It's said that the more you clean the fish, the tastier the recipe becomes.
- Once clean, marinate the fish with 1/2 teaspoon turmeric powder and salt. Let it rest for 5 minutes.
- Meanwhile, chop all the vegetables into your desired sizes.
Frying the Fish:
- Heat a pan on medium heat. Once hot, add mustard oil.
- When the oil is sufficiently hot, carefully place the fish pieces in the pan. Note: Make sure the oil is properly heated before adding the fish, as this prevents the fish from breaking.
- Fry the fish on both sides until golden brown. Remove the fish from the pan and set aside.
Cooking the Vegetables:
- In the same pan, add more oil if needed and let it heat.
- Add 2 dry chilies and 1/2 teaspoon cumin seeds. Stir for a few seconds.
- Add the chopped vegetables, followed by 1/2 teaspoon turmeric powder and salt. Stir well.
- Cover and cook the vegetables on medium heat for about 7 minutes, stirring occasionally.
Making the Gravy:
- Once the vegetables are 80% cooked, add hot water to create the gravy. You can adjust the water quantity according to your preference. For a thicker gravy, add less water.
- I used 3 glasses of hot water for a medium consistency.
- Bring the gravy to a boil, then add the fried fish. Let it cook on high heat for another 5 to 7 minutes.
Final Touches:
- Once done, garnish with freshly chopped coriander leaves.
- Serve hot in a bowl with steamed rice, bread, or roti.
Notes
- Fish Selection: Opt for firm white fish like rohu, catfish, or tilapia, as they hold up well during cooking and don’t break easily in the stew.
- Spice Adjustments: If you’re not used to spicy food, reduce the number of green chilies and dry chilies. You can always add more later if needed.
- Vegetable Variations: The recipe is flexible; feel free to use seasonal vegetables or your personal favorites. Potatoes, flat beans, and carrots are great alternatives.
- Serving Suggestions: This stew pairs beautifully with steamed rice, but you can also enjoy it with roti, paratha, or even a slice of crusty bread.
- Storing and Reheating: Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently over low heat to avoid breaking the fish pieces.
- Enhance Flavor: For deeper flavors, allow the stew to rest for a few minutes before serving. This gives time for the spices and ingredients to meld together beautifully.
Nutrition Chart (Per Serving):
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 240 kcal |
| Protein | 20g |
| Fat | 12g |
| Carbohydrates | 10g |
| Fiber | 3g |
| Omega-3 Fatty Acids | 500mg |
| Vitamin C | 25mg |
| Potassium | 300mg |