Island-Style Fish Stew with Palm Oil and Okra

By AislePrompt Editorial · Published 2026-07-23 · Updated 2026-07-23

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

A hearty seafood stew infused with vibrant palm oil, fresh okra, and tomatoes, reflecting flavors from Brazil's northeastern coast near Recife. This Brazilian-inspired seafood recipe, ready in about 45 minutes, pairs palm oil (dendê oil), onion, diced, garlic cloves, minced 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.

Prep: 15 min Cook: 30 min Serves 4 Brazilian cuisine 320 cal/serving

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Ingredients

1 lb firm white fish fillets (cod or snapper)
3 tbsp palm oil (dendê oil)
1 medium onion, diced
3 garlic cloves, minced
2 medium ripe tomatoes, chopped
1 cup fresh okra, sliced
2 cups fish stock or water
1/4 cup fresh cilantro, chopped
1 tbsp lime juice
1 tsp salt
1/2 tsp black pepper

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Instructions

Step 1: Cut 1 lb firm white fish fillets into 2-inch pieces and set aside. Heat 3 tbsp palm oil in a large pot over medium heat until shimmering.
Step 2: Add 1 diced medium onion and 3 minced garlic cloves to the pot. Sauté for 4-5 minutes until softened and fragrant.
Step 3: Stir in 2 chopped ripe tomatoes and cook for 5 minutes until they break down and form a sauce.
Step 4: Pour in 2 cups fish stock or water, bring to a simmer, then add 1 cup sliced fresh okra. Simmer gently for 10 minutes until okra is tender.
Step 5: Add the fish pieces to the pot, season with 1 tsp salt and 1/2 tsp black pepper, cover, and cook for 7-8 minutes until the fish flakes easily.
Step 6: Remove from heat, stir in 1/4 cup chopped fresh cilantro and 1 tbsp lime juice. Serve hot with crusty bread or rice.