Cajun-Spiced Seafood Stew

This is a great dish for those who love seafood. It’s simple, quick and easy to make, delicious and incredibly satisfying.

Calamari, scallops, prawns (shrimp), mussels and courgettes (zucchini) are cooked in a Cajun-spiced tomato sauce. Since J doesn’t like calamari or mussels, I made him a different dish, but based on the same sauce. The stew goes perfectly with white rice, or crusty bread.

I used a frozen seafood medley, which saved me a ton of time. I put on the rice to cook before starting my prep, which only involved chopping an onion, some garlic and courgettes (zucchini). Feel free to use any combination of fresh/frozen seafood.


Serves 2-3


  • 190 g (1 c) white rice, cooked as per packet’s instructions
  • 1 teaspoon groundnut (peanut) oil
  • 1 large onion, diced
  • 2-3 cloves garlic, finely chopped
  • 400 g (14 oz) tinned crushed tomatoes (or passata)
  • 4 small courgettes (zucchini), cut into chunks
  • 600 g (1.3 lb or 21 oz) seafood medley
  • Cajun spice to taste


1. Heat oil in a large frying pan/wok over medium-high heat until hot.

2. Saute onions and garlic until aromatic, about 2-3 minutes.

3. Add tomatoes and courgettes (zucchini) and stir.

4. Season with Cajun spice, and then cook for 2-3 minutes, stirring occasionally.

5. Add seafood, stir, and then cover. Turn heat down slightly, and let simmer for approximately 5-7 minutes, or until the seafood has cooked through. This will be dependent on the size and type of seafood you have selected.

6. Check the seasoning, and add more Cajun spice if needed.

7. Serve with rice and/or crusty bread. Enjoy!


2 thoughts on “Cajun-Spiced Seafood Stew

  1. Just want to say I was late minute searching for seafood medley recipe with a Cajun twist and found yours. I didn’t quite follow it cause I never know whats in the fridge. Have a wok, heated olive oil, threw in garlic and onion and Julianne cut zucchini. Had tomatoes and cut in chunks. More olive oil. Added seafood. Simmered and added a splash of corona beer. Added your Cajun spices separately. Covered. I have dried Tabasco peppers that I toasted with sesame seeds and ground up with salt. If you add salt it must be refrigerated or it will attract moisture. Since the family can’t take the heat that was for my plate. White rice. Everyone loved it and you know it’s good when they ask for more. Thanks for your site.

    • Hey Oz, it’s always great to have feedback from readers, even if my recipe was only used for inspiration. I’m really glad your family enjoyed your dish. It sounds fabulous. Great job!

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