4.9 from 57 votes
East African Fish Stew
Use any firm fish here, and whatever shrimp or crab you have available. I like making a fish stock from the heads and bones of the fish I am using, but you can skip that and use chicken stock instead, or even water. Use coconut water for the water in the stew if you can get it, otherwise just skip it. Serve this fish stew with rice.
Prep Time
20 mins
Cook Time
20 mins
To Make Broth
45 mins
Total Time
1 hr
Servings: 6 people
Calories: 364 kcal
Course:
Soup
Cuisine:
African
Ingredients
OPTIONAL FISH BROTH
- 2 to 4 pounds fish heads and bones, gills and guts removed
- 2 quarts coconut water or just plain water
- 1 cup chopped onion
- 2 celery stalks, chopped
- 2 carrots, chopped
- 3 bay leaves
- A 1-inch piece of ginger, chopped
STEW
- 2 tablespoons red palm oil, peanut oil or vegetable oil
- 2 cups chopped onion
- 1 ounce can tomato sauce
- 1 to 2 tablespoons curry powder
- 1 large potato, peeled and cut into 1-inch chunks
- 2 sweet bell peppers, diced
- 2 plum tomatoes, diced
- 1 to 2 habanero chiles, minced (optional)
- 1 cup coconut milk
- 1 pound fish, skinless and boneless, cut into 1-inch chunks
- 1/2 to 1 pound peeled shrimp or crabmeat
- 1/4 cup chopped cilantro
Instructions
- In a large, heavy pot like a Dutch oven, heat the oil over medium-high heat and saute the onions until soft, but not browned.
- Add the tomato sauce, curry powder and potatoes and stir well. Pour in about 6 cups of the broth you just made, or chicken stock. Bring to a simmer and taste for salt. Simmer gently until the potatoes are almost tender, about 20 minutes.
- Add the sweet peppers, the chiles, the diced tomato and the coconut milk. Stir well and simmer gently for 10 minutes.
- Add the fish and shrimp and simmer until the shrimp are nice and pink, about 5 to 10 minutes. Add the cilantro, cook another minute, then serve.
Cup of Yum
Nutrition Information
Calories
364kcal
(18%)
Carbohydrates
32g
(11%)
Protein
28g
(56%)
Fat
15g
(23%)
Saturated Fat
9g
(45%)
Cholesterol
54mg
(18%)
Sodium
726mg
(30%)
Potassium
1661mg
(47%)
Fiber
8g
(32%)
Sugar
15g
(30%)
Vitamin A
4951IU
(99%)
Vitamin C
80mg
(89%)
Calcium
151mg
(15%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6people
Amount Per Serving
Calories 364
% Daily Value*
| Calories | 364kcal | 18% |
| Carbohydrates | 32g | 11% |
| Protein | 28g | 56% |
| Fat | 15g | 23% |
| Saturated Fat | 9g | 45% |
| Cholesterol | 54mg | 18% |
| Sodium | 726mg | 30% |
| Potassium | 1661mg | 35% |
| Fiber | 8g | 32% |
| Sugar | 15g | 30% |
| Vitamin A | 4951IU | 99% |
| Vitamin C | 80mg | 89% |
| Calcium | 151mg | 15% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.