Coastal Fish Stew with Tomatoes and Okra
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 ready in about 40 minutes pairs (680g) firm white fish fillets, large, finely diced (1 cup) onion, minced 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
Instructions
- 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.
- Step 2: Add the minced garlic and diced bell pepper, cooking for 2 minutes until fragrant.
- Step 3: Stir in the diced tomatoes, okra, ground cumin, and smoked paprika, then cook for 3 minutes until tomatoes break down.
- 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.
- 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.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Coastal Fish Stew with Tomatoes and Okra take to make?
Total time is about 40 minutes (20 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Coastal Fish Stew with Tomatoes and Okra?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep minced garlic from drying out.
Can I substitute ingredients in Coastal Fish Stew with Tomatoes and Okra?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Coastal Fish Stew with Tomatoes and Okra for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
What goes well with Coastal Fish Stew with Tomatoes and Okra?
West African seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
Made this for my family and everyone asked for the recipe.
- ★★★★★
Used frozen vegetables instead of fresh and honestly couldn't tell the difference.
- ★★★★☆
Very good for a 20-minute recipe. Would bump up the spice level though.
