Two-Ocean Seafood Stew with Cape Malay Spices

By AislePrompt Editorial · ·

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 fragrant stew blending Atlantic fish and Indian Ocean prawns, simmered with South African Cape Malay spices and fresh citrus. This Mediterranean-inspired seafood recipe, ready in about 35 minutes, pairs Atlantic cod fillets, Indian Ocean prawns, 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.

Prep: 20 min Cook: 15 min Serves 4 Mediterranean cuisine 320 cal/serving
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Ingredients

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Instructions

  1. 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).
  2. Step 2: Add 1 tbsp smoked paprika and 2 tsp Cape Malay curry powder, stirring for 1 minute until fragrant.
  3. Step 3: Chop 2 medium tomatoes into 1/2-inch pieces; add to pot with 2 cups vegetable broth, bringing to a gentle simmer.
  4. 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.
  5. 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.

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