Best African Fish Stew Recipes

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AFRICAN FISH STEW



African Fish Stew image

My husband is from Kenya and I have had to learn new recipes and styles of cooking. This is one I invented myself. It is nice and light and fast to cook. Perfect for the summer. You can serve with white rice or the Kenyan staple food ugali. Ugali consists of simply boiling water and then adding white corn meal until texture is solid.

Provided by Gina Gichuru

Categories     Soups, Stews and Chili Recipes     Soup Recipes     Seafood     Fish Soup Recipes

Time 35m

Yield 4

Number Of Ingredients 10

1 tablespoon olive oil
1 onion, chopped
1 cup seafood stock
¼ cup tomato paste
1 head bok choy, chopped
3 cloves garlic, chopped
1 teaspoon gumbo file powder
salt and ground black pepper to taste
2 saffron threads, or to taste
3 pounds tilapia fillets

Steps:

  • Heat oil in a skillet over medium heat. Add onion; cook and stir until translucent, about 5 minutes. Add seafood stock and tomato paste. Add bok choy, garlic, gumbo file, salt, pepper, and saffron; cook and stir until well incorporated, about 5 minutes. Add tilapia. Let simmer until flavors blend and fish flakes easily with a fork, 15 to 20 minutes.

Nutrition Facts : Calories 437.1 calories, Carbohydrate 12 g, Cholesterol 125.6 mg, Fat 8.9 g, Fiber 2.9 g, Protein 74.5 g, SaturatedFat 1.6 g, Sodium 488.9 mg, Sugar 5.8 g

AFRICAN FISH STEW



AFRICAN FISH STEW image

Categories     Soup/Stew     Fish     Quick & Easy     Fall     Healthy

Yield 4

Number Of Ingredients 14

1 (1 1/4-pound) skinless cod or other firm white fish fillet
1 1/2 teaspoons Madras curry powder, divided
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper, divided
1 tablespoon canola oil
1 cup finely chopped onion
1 cup finely chopped red bell pepper
2 teaspoons minced peeled fresh ginger
3 garlic cloves, minced
2 3/4 cups chopped tomato (2 large)
2 tablespoons fresh lemon juice
3/4 cup light coconut milk
4 lemon wedges
Chopped fresh cilantro (optional)

Steps:

  • 1. Sprinkle fish with 3/4 teaspoon curry powder, 3/8 teaspoon salt, and 1/8 teaspoon black pepper. 2. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add fish; cook 4 minutes or until deeply browned on bottom but undercooked on top (fish will finish cooking later in sauce). Remove fish from pan. 3. Add onion and bell pepper to pan; sauté 4 minutes or until tender. Add ginger and garlic; sauté 1 minute. Add remaining 3/4 teaspoon curry powder, remaining 3/8 teaspoon salt, remaining 1/8 teaspoon black pepper, tomato, and lemon juice. Reduce heat to medium-low, and cook 10 minutes or until tomato breaks down, stirring occasionally. Mash tomato with a wooden spoon. 4. Stir in coconut milk. Return fish along with accumulated juices to pan, browned side up. Reduce heat to low; cover and cook 8 minutes or until fish flakes easily when tested with a fork. Cut fish into 4 equal portions. Spoon sauce into individual, shallow bowls; top each with a piece of fish. Serve with lemon wedges and chopped fresh cilantro, if desired.

CHREIME (NORTH AFRICAN FISH STEW)



CHREIME (NORTH AFRICAN FISH STEW) image

Categories     Soup/Stew     Fish     Dinner

Yield 4-6 servings

Number Of Ingredients 8

20oz fish with white, firm flesh (grouper, greater amberjack, sea bass, grey mullet or even carp) cut through the bone into thick slices (steaks)
1/3 cup olive oil
10 cloves garlic, crushed
2 tablespoons paprika
1 tablespoon (or less) cayenne pepper
1 teaspoon ground caraway
1 teaspoon ground cumin (optional)
2-3 tablespoons tomato paste

Steps:

  • Heat the oil in a large wide saucepan, add the garlic and spices and fry over high heat while stirring until the oil becomes aromatic. Add the tomato paste and stir until the paste blends with the oil. Add one cup of water and cook covered for 5 minutes. Carefully add the fish steaks to the sauce, bring to a boil, cover and lower the heat. If the sauce does not completely cover the fish steaks, turn them once halfway through the cooking. Cook for 10 minutes or until the fish is done but still firm and juicy.

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African Fish Stew Recipes

African cuisine is known for its bold flavors and diversity, and one of its most popular dishes is fish stew. Fish stew is a dish that is widely eaten in many African countries, and it is prepared in different ways, using different ingredients.
Ingredients used in African Fish Stew
The ingredients used in African fish stew recipes vary depending on the regions and the local availability of ingredients. However, some of the common ingredients used in most African fish stews include:
  • Fresh fish
  • Tomatoes
  • Onions
  • Garlic
  • Ginger
  • Spices (such as curry powder, paprika, and cumin)
  • Fresh herbs (such as coriander and basil)
  • Peppers (such as Scotch bonnet peppers and bell peppers)
  • Coconut milk or cream
  • Peanut butter or grounded peanuts
  • Lemons or limes
Preparation of African Fish Stew
The preparation process of African fish stew is straightforward, but it requires some time and attention to detail. Here is an overview of how to make African fish stew:
  1. Clean and cut the fish into small pieces. Remove the scales, trim the fins, and remove the guts.
  2. Blend the tomatoes, onions, garlic, ginger, and spices into a smooth paste. This paste will be the base of the stew.
  3. Heat some oil in a pot, and fry the blended paste until it is reduced and thickened.
  4. Add the peppers and fry for a few seconds to release their flavor.
  5. Add the coconut milk or cream and bring the mixture to a simmer.
  6. Add the fish pieces to the mixture and let them cook for 5-10 minutes, depending on their size.
  7. Add the peanut butter or grounded peanuts and stir until well combined.
  8. Squeeze some lemon or lime juice over the stew to balance the flavors.
  9. Finally, add some fresh coriander or basil to garnish the dish and serve it hot with some rice, yam, or plantain.
Variations of African Fish Stew
African fish stew recipes can be customized to suit different tastes and preferences. Here are some popular variations of African fish stew:
  • Ghanaian Fish Stew: This recipe is known as "Fante Kenkey" and is made by boiling the cornmeal dough and serving it with the fish stew.
  • Nigerian Fish Stew: This recipe is known as "Obe Eja Tutu" and is made by adding stockfish, smoked fish, and crayfish to the stew.
  • Cameroonian Fish Stew: This recipe is known as "Poulet DG" and is made by adding chicken and plantains to the stew.
  • Senegalese Fish Stew: This recipe is known as "Thiéboudienne" and is made by adding vegetables such as carrots, cassava, and eggplant to the stew.
Health Benefits of African Fish Stew
Fish stews are generally healthy and nutritious because they are packed with essential nutrients, such as proteins, vitamins, and minerals. Some of the health benefits of African fish stew include:
  • Source of Protein: Fish stews are an excellent source of protein, which is essential for building and repairing body tissues.
  • Source of Vitamins: Fish stews contain various vitamins, such as Vitamin A, which is essential for good eyesight, skin health, and immunity.
  • Source of Minerals: Fish stews are rich in minerals such as Iron, Zinc, and Calcium, which are necessary for maintaining healthy bones and teeth.
  • Omega-3 Fatty Acids: Fish stews contain Omega-3 Fatty Acids, which are essential for heart health and brain function.
Conclusion
African fish stew recipes are delicious, flavorful, and healthy. They are a perfect way to enjoy the flavors and diversity of African cuisine while gaining several nutritional benefits. Whether you prefer it spicy, tangy, or creamy, there is a fish stew recipe out there that will satisfy your taste buds.
African fish stew is a popular and delicious dish that is enjoyed across the African continent. Made with a variety of fish, spices, and vegetables, African fish stew is known for its rich and complex flavors. Whether you are a seasoned cook or just starting out, follow these tips to create a flavorful and authentic African fish stew.

Choose the Right Fish

When it comes to making African fish stew, choosing the right fish is crucial. In general, firm and meaty fish varieties such as tilapia, catfish, and cod work well in stews. Avoid using soft and flaky fish varieties, as they tend to fall apart during cooking and may not hold up well in the stew. Also, make sure to purchase fresh fish, as frozen fish can have a different texture and affect the taste of the stew.

Spice it Up

African fish stew is known for its bold and spicy flavors. To achieve this, use a variety of spices such as pepper, ginger, garlic, and cumin. These spices can be mixed in a spice blend and added to the stew during cooking. For an authentic African flavor, try using African spices such as berbere, a blend of cumin, coriander, and chili peppers, or ground Cameroon pepper, a hot and spicy pepper blend.

Add Vegetables

Vegetables are an important part of African fish stew and add flavor, texture, and nutrition to the dish. Common vegetables used in African fish stew include onions, tomatoes, peppers, carrots, and okra. These vegetables are often sautéed in oil before being added to the stew, which helps to enhance their flavor and texture.

Slow and Low Cooking

African fish stew is a slow-cooked dish that requires time and patience. The fish and vegetables should be cooked over low heat to allow the flavors to meld together and the fish to fully cook without falling apart. It is important to stir the stew occasionally to prevent sticking and burning.

Thicken it Up

African fish stew can be thickened using a variety of ingredients such as flour, cornmeal, or ground peanuts. These ingredients can be added to the stew during cooking to create a creamy and thick texture. Alternatively, the stew can be cooked for an extended period of time to allow the liquid to reduce and thicken on its own.

Garnish and Serve

Finally, garnish the African fish stew with fresh herbs such as cilantro or parsley, and serve with a side of rice or bread. The stew can also be topped with additional spices such as hot paprika or chili flakes to add an extra kick of spice.
Conclusion
African fish stew is a delicious and flavorful dish that can be enjoyed by anyone. By following these tips, you can make an authentic African fish stew that is sure to satisfy your taste buds. Remember to choose the right fish, use bold spices, add vegetables, cook slowly over low heat, thicken the stew, and garnish with fresh herbs for the perfect finishing touch.

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