Lake Victoria Fish Stew with Cassava

By AislePrompt Editorial · Published 2026-04-12 · Updated 2026-04-12

A hearty stew featuring freshwater fish and cassava, reflecting Tanzania's lake-region cuisine. This East African-inspired seafood recipe, ready in about 50 minutes, pairs fresh tilapia fillets, cassava root, tomatoes for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 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

• 1.2 lbs fresh tilapia fillets
• 2 cups peeled and diced cassava root
• 3 medium, chopped tomatoes
• 1 large, finely diced onion
• 1/4 cup chopped fresh cilantro
• 2 tbsp tomato paste
• 1/2 cup coconut milk
• 2 cloves minced garlic
• 1 tsp sea salt
• 1/2 tsp black pepper

The Dutch oven we’d braise this in → Best Dutch Ovens for 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Pat tilapia fillets dry and season with 1/2 tsp sea salt and 1/4 tsp black pepper.
2. Step 2: Heat a large pot over medium heat, add 1 tbsp coconut oil, and sauté onion and garlic until translucent (3-4 minutes).
3. Step 3: Stir in tomato paste and cook for 1 minute, then add chopped tomatoes and simmer for 5 minutes until tomatoes break down.
4. Step 4: Add cassava, 2 cups water, 1/2 tsp sea salt, and 1/4 tsp black pepper. Bring to a gentle boil and simmer covered for 12 minutes until cassava is tender.
5. Step 5: Gently place fish fillets on top of the stew. Cover and cook for 8 minutes until fish is opaque and flakes easily.
6. Step 6: Stir in coconut milk and chopped cilantro, cooking for 2 more minutes until heated through.