West African

Medium · Hot

Coconut Cod and Sweet Potato Braise

A warming West African-inspired braise where tender cod fillets nestle in a rich, deeply savory broth of caramelized onion, sweet potato, and tomato, finished with a bright squeeze of lemon and fragrant parsley.

Recipe by

Awa Diop

The Shared Bowl

Prep

20 min

Cook

35 min

Total

55 min

Method

Mise en Place

Peel and slice the yellow onions into thin half-moons. Peel and mince the garlic. Peel and grate the fresh ginger. Peel and slice the carrots into coins. Chop the tomatoes into large chunks.

Pat the cod fillets dry and season generously with salt and black pepper on all sides. Roughly chop the parsley. Cut the lemon in half. Measure out the chicken broth and tomato sauce.

Build the Braise

Heat the olive oil in a Dutch oven or deep skillet over medium heat. Add the sliced yellow onions and cook, stirring occasionally, for 10-12 minutes until deeply golden and caramelized—this is the soul of your braise.

Add the minced garlic, grated ginger, and sliced carrots to the pot. Stir and cook for 3 minutes until fragrant and the vegetables begin to soften.

Stir in the cayenne pepper, then add the chopped tomatoes. Cook for another 5 minutes, breaking up the tomatoes with your spoon, until they release their juices and meld with the onions.

Braise and Finish

Pour in the chicken broth and tomato sauce. Stir well to combine, scraping up any caramelized bits from the bottom of the pot. Bring to a gentle simmer.

Add the cubed sweet potato to the simmering braise. Cover partially and cook for 12-15 minutes until the sweet potato is tender and easily pierced with a fork.

Gently nestle the seasoned cod fillets into the braise, pressing them slightly into the broth. Cover and cook for 5-7 minutes until the fish is opaque and flakes easily with a fork.

Remove from heat. Squeeze the juice of one lemon over the braise and scatter the chopped parsley on top. Serve immediately over steamed white rice, letting everyone gather around the shared pot.

Nutri-Score

Excellent balance

A–E · lower is better · score -1

Calories

732

per serving

Source of protein · 34gLow sugar · 13gLow saturated fat · 3g

Protein

34g

Carbs

120g

Fat

13g

Sat. fat

Fiber

Sugar

13g

Sodium

1629mg

Gluten FreePescatarianDairy FreeLow CalorieHeart HealthyDiabetes FriendlyLow Sodium AdaptableWeight ManagementHigh ProteinBalanced MealLean Protein

Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.

Grade pending

Environmental impact

Estimated footprint

Grade pending · 71% ingredient coverage

kg CO₂e

≥0.9

per serving

White rice drives 48% of this recipe’s estimated footprint.

Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.

Flavor Profile

Umami

Sweet

Salty

Sour

Bitter

Spicy

Textures

TenderSilkyFlakySoft

Aromas

CaramelizedHerbalCitrusPungentWarm Spice

Kitchen Equipment

Primary Tool

Dutch Oven

Dutch Oven Wooden Spoon Chef Knife Cutting Board Measuring Cups Measuring Spoons Plastic Wrap

Counter FootprintMedium

Techniques

CaramelizingBraising Sauteing Simmering Deglazing

Safety & Storage

Cooking Temperature

Cod must reach an internal temperature of 145°F (63°C) to ensure food safety. The fish is done when it becomes opaque and flakes easily with a fork. Overcooking will result in dry, tough fish.

Cross Contamination

Raw cod fillets can harbor pathogens. Use separate cutting boards for raw fish and vegetables. Wash all utensils, hands, and surfaces thoroughly after handling raw fish before touching other ingredients.

Storage

Leftover braise must be refrigerated within 2 hours of cooking. Store in airtight containers at 40°F (4°C) or below. Consume within 3 days for optimal quality and safety.

High Risk Population

Fish dishes carry higher risk for pregnant women, elderly individuals, young children, and immunocompromised persons. Ensure all fish is cooked to proper temperature and never serve raw or undercooked fish to these populations.

Handling

Add cod fillets gently to the simmering braise without breaking them. Once added, avoid excessive stirring as cod is delicate and can disintegrate. Remove from heat as soon as fish is cooked through.

Allergen Warning

This dish contains fish. Even trace amounts can cause severe reactions in allergic individuals. When serving to guests, clearly label the fish content and ask about allergies before preparation.

Shelf Life

Fish-based braises have a shorter shelf life than vegetable-only dishes. For best quality, consume within 24-48 hours. Reheat to 165°F (74°C) throughout before serving leftovers.

Pro Tips

Technique

Never rush the onions—they must become deeply golden and soft, almost sweet. This is the foundation of everything. If they burn, the whole braise suffers.

Flavor Boost

Add a squeeze of lemon juice right before serving. The bright acidity cuts through the richness and lifts the entire dish, just like my grandmother taught me.

Substitution

If cod is unavailable, firm white fish like halibut or sea bass work beautifully. Avoid flaky fish that might fall apart in the braise.

From the chef

In Dakar, we taught fish to swim in a sea of slow-cooked onion until they forgot they were ever separate things. This braise carries that same philosophy—where cod and sweet potato become tender companions in a broth deeply colored by caramelized onion, brightened with lemon and warmed by cayenne. When I set this pot at the center of the table, everyone gathers close, hands reaching in together, and nobody eats alone.

Awa DiopThe Shared Bowl

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TagsOne PotComfort FoodWeeknight DinnerCitrusSpiced

AllergensFish

Source: generated · June 10, 2026