Stewed Senegalese Fish with Tamarind and Peanuts
A rich, flavorful fish stew combining tamarind tang and creamy peanut butter, simmered with traditional West African spices. This african-inspired seafood (gluten free) ready in about 45 minutes pairs peanut butter (smooth), tamarind paste, large, thinly sliced onion 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 (e.g., tilapia or cod)
- 3 tbsp peanut butter (smooth)
- 2 tbsp tamarind paste
- 1 large, thinly sliced onion
- 3, minced garlic cloves
- 1 tbsp, grated ginger root
- 2 tbsp tomato paste
- 3 tbsp vegetable oil
- 1 tsp dried chili flakes
- 2 cups water
- 1 tsp salt
- 1/4 cup, chopped fresh cilantro
- 1/2 tsp black pepper
Instructions
- Step 1: Heat 3 tbsp vegetable oil in a large saucepan over medium heat. Add 1 large thinly sliced onion and sauté for 5 minutes until translucent and slightly golden.
- Step 2: Stir in 3 minced garlic cloves, 1 tbsp grated ginger, and 1 tsp dried chili flakes; cook for 1-2 minutes until fragrant but not burnt.
- Step 3: Add 2 tbsp tomato paste and cook for 2 minutes, stirring frequently to caramelize the paste and deepen flavor.
- Step 4: Mix in 2 tbsp tamarind paste and 3 tbsp peanut butter until fully combined, then slowly pour in 2 cups water while stirring to form a smooth sauce.
- Step 5: Season the sauce with 1 tsp salt and 1/2 tsp black pepper, bring to a gentle simmer, and cook uncovered for 10 minutes, stirring occasionally until sauce thickens slightly.
- Step 6: Add 1 lb firm white fish fillets, cut into large chunks, gently submerging them in the sauce. Cover and simmer on low for 8-10 minutes until the fish is opaque and flakes easily.
- Step 7: Remove from heat and sprinkle 1/4 cup chopped fresh cilantro over the stew before serving hot with steamed rice or millet.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Stewed Senegalese Fish with Tamarind and Peanuts take to make?
Total time is about 45 minutes (15 min prep + 30 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 Stewed Senegalese Fish with Tamarind and Peanuts?
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 peanut butter (smooth) from drying out.
Can I substitute ingredients in Stewed Senegalese Fish with Tamarind and Peanuts?
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 Stewed Senegalese Fish with Tamarind and Peanuts 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.
Is Stewed Senegalese Fish with Tamarind and Peanuts gluten free?
Yes — this recipe is tagged gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
