The Most Underrated Cuisine: Nigerian Fish Stew

fish

🥗Healthier: tofu

💰Cheaper: canned fish

Tofu is plant-based and lower in cost, while canned fish is often more affordable.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil is healthier, while sunflower oil is typically cheaper.

scotch bonnet peppers

🥗Healthier: jalapeños

💰Cheaper: bell peppers

Jalapeños provide heat with fewer calories, and bell peppers are more accessible.

seasoning cubes

🥗Healthier: homemade spice blend

💰Cheaper: salt

A homemade blend can reduce sodium and enhance flavor.

Heat vegetable oil in a large pot over medium heat until shimmering.

Add chopped onions and sauté until translucent, about 5 minutes.

Stir in minced garlic and ginger, cooking for 1-2 minutes until fragrant.

Add chopped tomatoes and bell peppers, cooking until softened, about 10 minutes.

Blend the mixture until smooth, then return to the pot.

Add water and bring to a simmer.

Season with salt, seasoning cubes, thyme, and bay leaves.

Add fish and cook gently until cooked through, about 10-15 minutes.

Stir in chopped scotch bonnet peppers for heat.

Adjust seasoning to taste with lime juice and additional salt if needed.

Serve hot with rice or plantains.

Cooking Techniques

Spice Level: