Chu kong (Gambian catfish stew)

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil offers a similar flavor with healthier fats.

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu provides a plant-based protein alternative.

cayenne pepper

🥗Healthier: paprika

💰Cheaper: black pepper

Paprika adds color and mild flavor without heat.

vegetables

🥗Healthier: leafy greens

💰Cheaper: frozen mixed vegetables

Frozen veggies are cost-effective and nutritious.

Prepare the fish by cleaning and cutting into pieces.

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

Add chopped onions and sauté until translucent, about 3-4 minutes.

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

Add chopped tomatoes and green peppers, cooking until softened, about 5 minutes.

Season with salt, pepper, and cayenne pepper to taste.

Pour in water and bring to a boil.

Add the fish pieces and bay leaves, reduce heat to simmer.

Cook until the fish is cooked through, about 10-15 minutes.

Stir in lemon juice before serving.

Serve hot with rice or bread.

Cooking Techniques

Spice Level:

Allergens