Tanzanian Samaki wa Nazi (Fish in Coconut Curry) 

Serves: 4-6 | Prep Time: 15 minutes | Cook Time: 25 minutes

Nutritional Highlights (Per Serving)

• Protein: 28-32g
• Calories: 380-420
• Carbs: 12g
• Fat: 22g (healthy fats from coconut)

Ingredients

For the Fish Curry:

• 2 lbs firm white fish fillets (tilapia, cod, or mahi-mahi), cut into 2-inch pieces
• 1 can (14 oz) full-fat coconut milk
• 2 tablespoons coconut oil or vegetable oil
• 1 large onion, diced
• 4 cloves garlic, minced
• 2 tablespoons fresh ginger, grated
• 2 large tomatoes, diced
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 2 teaspoons ground coriander
• 1 teaspoon ground cumin
• 1 teaspoon turmeric powder
• 1/2 teaspoon cinnamon
• 1/4 teaspoon cardamom powder
• 1-2 green chilies, sliced (adjust to taste)
• 2 tablespoons tomato paste
• 1 teaspoon salt (or to taste)
• 1/4 teaspoon black pepper
• 2 bay leaves
• Juice of 1 lime
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons fresh parsley, chopped

For Serving:

• 2 cups cooked brown rice or cauliflower rice
• Lime wedges
• Fresh cilantro sprigs

Fish Marinade:

• 1 teaspoon turmeric
• 1 teaspoon salt
• 1 tablespoon lime juice
• 1 tablespoon oil

Instructions

Prepare the Fish:

1. Marinate fish: In a bowl, combine turmeric, salt, lime juice, and oil. Gently toss fish pieces in marinade and let sit for 10-15 minutes while preparing other ingredients.
2. Optional searing: Heat 1 tablespoon oil in a large pan over medium-high heat. Lightly sear fish pieces for 1-2 minutes per side until just golden. Remove and set aside. (This step adds flavor but can be skipped for quicker preparation.)

Make the Curry:

1. Sauté aromatics: In the same pan (or a large skillet), heat coconut oil over medium heat. Add diced onion and cook until softened and lightly golden, about 5-6 minutes.
2. Add garlic and ginger: Stir in minced garlic and grated ginger. Cook for 1-2 minutes until fragrant.
3. Add spices: Add coriander, cumin, turmeric, cinnamon, and cardamom. Stir constantly for 30 seconds until aromatic.
4. Build the base: Add tomato paste and cook for 1 minute. Add diced tomatoes and cook for 5 minutes until they start to break down and create a thick sauce.
5. Add peppers: Stir in bell peppers and green chilies. Cook for 3-4 minutes until peppers start to soften.
6. Add coconut milk: Pour in coconut milk, add bay leaves, salt, and black pepper. Bring to a gentle simmer and cook for 5 minutes to let flavors meld.
7. Add fish: Gently nestle fish pieces into the curry. Cover and simmer for 8-10 minutes until fish is cooked through and flakes easily with a fork.
8. Finish: Remove from heat, stir in lime juice, and taste for seasoning. Adjust salt, pepper, or lime juice as needed.
9. Garnish: Sprinkle with fresh cilantro and parsley before serving.

Serving Instructions

1. Prepare rice: Serve over brown rice, quinoa, or cauliflower rice for a lower-carb option.
2. Presentation: Ladle curry into bowls over rice, ensuring each serving gets plenty of fish and vegetables.
3. Garnish: Top with fresh herbs and serve with lime wedges on the side.

Bodybuilder Tips

• Protein optimization: Choose thicker fish fillets for maximum protein content
• Meal prep: Curry improves in flavor overnight – make ahead and reheat gently
• Healthy fats: Coconut milk provides MCTs (medium-chain triglycerides) for energy
• Vegetable boost: Add spinach or green beans in the last 5 minutes of cooking
• Storage: Keeps in refrigerator for 3-4 days; freeze for up to 3 months
• Post-workout: Perfect combination of protein and healthy fats for recovery

Variations

Protein Swaps:

• Chicken: Use boneless chicken thighs cut into chunks
• Shrimp: Add large shrimp in the last 3-4 minutes of cooking
• Mixed seafood: Combine fish with prawns and mussels

Vegetable Additions:

• Okra: Add sliced okra with the peppers
• Eggplant: Diced eggplant adds substance and fiber
• Sweet potato: Cubed sweet potato (add early with tomatoes)

Spice Adjustments:

• Mild version: Omit green chilies and reduce spices by half
• Spicier: Add scotch bonnet or habanero peppers
• Aromatic: Add fresh curry leaves if available

Cultural Notes

Samaki wa Nazi is a beloved coastal dish from Tanzania and Kenya, reflecting the Indian Ocean influence on East African cuisine. “Samaki” means fish in Swahili, and “nazi” means coconut. This dish showcases the region’s abundant seafood and the Arab-Indian spice trade influences that shaped Swahili cuisine.

Traditionally served with rice or ugali, this curry represents the perfect fusion of African ingredients with Indian Ocean spicing techniques. The coconut milk provides richness while the aromatic spices create layers of complex flavor that make this dish a favorite for both everyday meals and special occasions.

Storage and Reheating

• Refrigerator: Store covered for up to 4 days
• Freezing: Can be frozen for up to 3 months (fish texture may be slightly softer after thawing)
• Reheating: Warm gently over low heat, adding a splash of coconut milk if needed to restore creaminess