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.
Provided by Hank Shaw
Categories Soup
Time 1h
Number Of Ingredients 19
Steps:
- 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.
Nutrition Facts : Calories 364 kcal, Carbohydrate 32 g, Protein 28 g, Fat 15 g, SaturatedFat 9 g, Cholesterol 54 mg, Sodium 726 mg, Fiber 8 g, Sugar 15 g, ServingSize 1 serving
AFRICAN POMPANO FISH STEW
This stew is inspired by my love for jollof rice, a West African staple. It is loaded with onions, tomatoes, fresh garlic, carrots, and spices, and simmered long enough for all the flavors to blend well. Serve with naan bread to sop up all the extra broth.
Provided by CookingWithShelia
Categories Fish Soup
Time 55m
Yield 6
Number Of Ingredients 14
Steps:
- Preheat the oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper.
- Mix seafood seasoning and ground yellow pepper together in a small bowl. Place tomato paste in another bowl and mix in 1/2 of the seasoning mixture; set aside.
- Clean fish and pat dry. Season both sides with the remaining seasoning mixture. Place on the prepared baking sheet.
- Bake in the preheated oven for 10 minutes.
- Meanwhile, heat oil in a Dutch oven. Add onion, carrots, bell peppers, sweet potato, and garlic. Stir well and cook until vegetables begin to soften 3 to 5 minutes. Stir in the reserved tomato paste mixture until well combined.
- Add diced tomatoes and juice; stir well. Stir in seafood stock. Lower heat, cover with a lid, and simmer until sweet potatoes are soft, but not mushy, 5 to 8 minutes.
- Add fish to the pot. Put the lid back on and simmer for 5 minutes. Taste and adjust seasoning if needed.
Nutrition Facts : Calories 387.6 calories, Carbohydrate 22.3 g, Cholesterol 99.6 mg, Fat 19.2 g, Fiber 4.8 g, Protein 32 g, SaturatedFat 8.2 g, Sodium 1106.1 mg
AFRICAN STEW
Peanuts are an important part of many African cuisines. Combined with sweet potatoes, chickpeas, and kale, they give this stew a power punch of nutrients and great flavor. Serve with rice or bread and a salad.
Provided by Larry Benish
Categories Soups, Stews and Chili Recipes Stews
Time 1h15m
Yield 4
Number Of Ingredients 13
Steps:
- Heat oil in a large saucepan over medium heat. Add 2 tablespoons vegetable stock, onion, and garlic. Cook and stir until onion is soft, 3 to 5 minutes. Add remaining stock, sweet potatoes, chickpeas, brown rice, and salt. Bring to a boil. Reduce heat and cover the stew. Simmer until sweet potatoes and rice are tender, about 45 minutes.
- Combine peanut butter with 1/2 cup of the liquid from the stew. Stir into a smooth paste.
- Add the peanut butter mixture and kale to the stew. Cook until kale is wilted, about 5 minutes. Stir in lemon juice, soy sauce, and hot pepper sauce.
Nutrition Facts : Calories 482.8 calories, Carbohydrate 77.6 g, Fat 14.4 g, Fiber 9.1 g, Protein 14.1 g, SaturatedFat 2.7 g, Sodium 983.9 mg, Sugar 7.4 g
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