Two-Ocean Seafood Stew with Cape Malay Spices
A fragrant stew blending Atlantic fish and Indian Ocean prawns, simmered with South African Cape Malay spices and fresh citrus. This mediterranean-inspired seafood ready in about 35 minutes pairs Atlantic cod fillets, Indian Ocean prawns, medium Yellow 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
- 12 oz Atlantic cod fillets
- 8 oz Indian Ocean prawns
- 1 medium Yellow onion
- 4 Garlic cloves
- 1 tbsp Smoked paprika
- 2 tsp Cape Malay curry powder
- 2 medium Tomatoes
- 2 cups Vegetable broth
- 1 Lemon
- 1/4 cup Fresh cilantro
Instructions
- Step 1: Dice 1 medium yellow onion and mince 4 garlic cloves; sauté in a large pot over medium heat with 1 tbsp olive oil until golden (5 minutes).
- Step 2: Add 1 tbsp smoked paprika and 2 tsp Cape Malay curry powder, stirring for 1 minute until fragrant.
- Step 3: Chop 2 medium tomatoes into 1/2-inch pieces; add to pot with 2 cups vegetable broth, bringing to a gentle simmer.
- Step 4: Add 12 oz cod fillets and 8 oz prawns, reducing heat to low. Simmer 8 minutes until fish is opaque and prawns turn pink.
- Step 5: Squeeze juice from 1 lemon over stew, then stir in 1/4 cup fresh cilantro. Remove from heat and let rest 3 minutes before serving.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Two-Ocean Seafood Stew with Cape Malay Spices take to make?
Total time is about 35 minutes (20 min prep + 15 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 Two-Ocean Seafood Stew with Cape Malay Spices?
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 atlantic cod fillets from drying out.
Can I substitute ingredients in Two-Ocean Seafood Stew with Cape Malay Spices?
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 Two-Ocean Seafood Stew with Cape Malay Spices 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 Two-Ocean Seafood Stew with Cape Malay Spices?
Mediterranean 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
- ★★★★★
Perfect seafood recipe for a weeknight dinner.
- ★★★★★
Used frozen vegetables instead of fresh and honestly couldn't tell the difference.
- ★☆☆☆☆
The proportions seem off. Way too much of some ingredients.
