HOW TO MAKE | NGEH TULUSAY/CHEW DEWTIRR GJEN/FISH PALM OIL STEW

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil offers a similar flavor with less saturated fat.

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu is plant-based and affordable, while canned tuna is budget-friendly and accessible.

scotch bonnet peppers

🥗Healthier: jalapeños

💰Cheaper: red chili flakes

Jalapeños provide heat with less intensity, and red chili flakes are widely available.

okra

🥗Healthier: green beans

💰Cheaper: peas

Green beans add crunch, while peas are economical and sweet.

Season the cleaned catfish with salt and lemon juice.

Blend onions, garlic, and ginger together with plum tomatoes.

Heat palm oil in a large pot until hot.

Add blended mixture to the pot and stir.

Fry until the mixture is well blended and onions are cooked.

Add dry fish to the pot and stir.

Add tomato paste to the mixture and stir.

Add cassava, carrots, and aubergine to the pot and cook for 5 minutes.

Add salt, black pepper, and chili to the pot.

Add a small amount of water to the pot.

Add scotch bonnet chili and catfish to the pot.

Cook until the fish is nicely cooked through, then reduce heat and simmer.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary