Slow-Simmered Tanzanian Coconut Fish Stew

By AislePrompt Editorial · Published 2026-07-04 · Updated 2026-07-04

A rich and fragrant fish stew simmered in coconut milk with traditional Tanzanian spices, offering a creamy and mildly spiced coastal flavor. This African-inspired seafood recipe, ready in about 40 minutes, pairs coconut milk, onion, garlic cloves 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 lb firm white fish fillets (such as tilapia or snapper)
• 2 cups coconut milk
• 1 medium, finely chopped onion
• 3, minced garlic cloves
• 1 tbsp, grated fresh ginger
• 2 tbsp tomato paste
• 1 tbsp curry powder
• 1 tsp ground coriander
• 1/2 tsp turmeric powder
• 1, finely chopped fresh chili (optional)
• 2 tbsp vegetable oil
• 1 tsp salt
• 1/2 tsp black pepper
• 1/4 cup, chopped fresh cilantro leaves
• 1 tbsp lime juice

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Instructions

1. Step 1: Heat 2 tbsp vegetable oil in a medium pot over medium heat. Add 1 medium finely chopped onion and sauté for 5 minutes until softened and translucent.
2. Step 2: Stir in 3 minced garlic cloves, 1 tbsp grated fresh ginger, and 1 finely chopped fresh chili. Cook for 2 minutes until fragrant.
3. Step 3: Add 2 tbsp tomato paste, 1 tbsp curry powder, 1 tsp ground coriander, and 1/2 tsp turmeric powder. Stir constantly for 1 minute until spices bloom and the mixture thickens slightly.
4. Step 4: Pour in 2 cups coconut milk and 1 tsp salt, bring to a gentle simmer over medium-low heat.
5. Step 5: Cut 1 lb firm white fish fillets into 2-inch chunks and add them gently into the simmering sauce. Simmer uncovered for 10-12 minutes until the fish is opaque and flakes easily.
6. Step 6: Season with 1/2 tsp black pepper and remove from heat. Stir in 1 tbsp fresh lime juice and 1/4 cup chopped cilantro leaves.
7. Step 7: Serve hot over steamed rice or with flatbread, spooning plenty of the coconut sauce over the fish.