Meal prep with me!!! let's make some delicious Ghana Fish Stew|| Summer 2022 meal prep

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu offers a plant-based option, while canned tuna is budget-friendly.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil is healthier, while sunflower oil is often less expensive.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: bell pepper

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

thyme

🥗Healthier: oregano

💰Cheaper: dried thyme

Oregano is a flavorful alternative, while dried thyme is often less costly.

Soak fish in salt water and pat dry.

Season fish with all-purpose seasoning mix and badaya complete seasoning.

Dust fish lightly with seasoned flour (onion powder, ginger powder, garlic powder).

Deep fry fish until golden brown and firm.

Blend onions, scotch bonnet pepper, green bell pepper, ginger, and garlic together.

Cook blended pepper mix in oil until reduced, about 10 minutes.

Cut fresh tomatoes and add to the pepper mix, cover and cook for about 30 minutes.

Add rosemary, curry powder, and a seasoning tablet to the stew.

Adjust salt to taste, considering the salt from the fish.

Add fried fish to the stew and simmer for a few minutes.

Add additional veggies (onions, green bell peppers) and cook briefly to retain texture.

Garnish with spring onions and scotch bonnet pepper before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens