Coastal Fish Stew with Tomatoes and Okra

By AislePrompt Editorial · Published 2026-04-13 · Updated 2026-04-13

A vibrant Senegalese-inspired stew featuring tender fish in a rich tomato and okra broth, fragrant with cumin and paprika. This West African-inspired seafood recipe, ready in about 40 minutes, pairs firm white fish fillets, onion, garlic for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1.5 lbs (680g) firm white fish fillets
• 1 large, finely diced (1 cup) onion
• 3 cloves, minced garlic
• 1, finely diced (1/2 cup) red bell pepper
• 2 medium, diced (1 cup) tomatoes
• 1 cup, sliced 1/4-inch rounds okra
• 1/4 cup vegetable oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 2 cups fish stock
• 1/4 cup, chopped cilantro
• to taste salt
• to taste black pepper

Dutch ovens worth buying for low-and-slow cooking → Best Dutch Ovens for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Heat 2 tbsp vegetable oil in a large pot over medium heat. Add the diced onion and sauté for 5 minutes until translucent and golden.
2. Step 2: Add the minced garlic and diced bell pepper, cooking for 2 minutes until fragrant.
3. Step 3: Stir in the diced tomatoes, okra, ground cumin, and smoked paprika, then cook for 3 minutes until tomatoes break down.
4. Step 4: Add the fish stock, bring to a gentle simmer, then add the fish fillets. Cook for 10 minutes until fish is opaque and flakes easily.
5. Step 5: Season with salt and black pepper to taste, stir in the chopped cilantro, and simmer for 2 more minutes until sauce thickens slightly.