Check Out My African Flavoured Stew Fish

fish

🥗Healthier: tofu

💰Cheaper: chicken

Tofu provides a plant-based option, while chicken can be a more affordable protein.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is healthier, while canola oil is often cheaper.

Season the gray Snapper with black pepper, salt, and green seasoning.

Lightly dust the fish in seasoned flour.

Fry the fish until golden brown, avoiding overcrowding the pan.

Blend tomatoes, onion, bell pepper, and cilantro until smooth to create a sauce base.

Sauté chopped onions until softened.

Add the blended puree into the pot as the base for the stew.

Grate ginger into the pot for flavor.

Add thyme, oregano, salt, and black pepper to the pot and mix well.

Taste the sauce and adjust seasoning as needed.

Add flat leaf parsley, hot pepper, and green onion to the pot.

Let the sauce cook for a while before adding the fried fish.

Add the fried fish into the sauce and simmer on low heat for 5 minutes.

Garnish the stew with cilantro before serving.

Sauté thinly sliced cabbage with onions, black pepper, salt, and oregano.

Steam the cabbage until cooked but still textured.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary