Gambian Fish stew🇬🇲

groundnut paste

🥗Healthier: peanut butter

💰Cheaper: sunflower seed butter

Peanut butter provides a similar nutty flavor, while sunflower seed butter is often more affordable.

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

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

vegetable oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil provides healthier fats, while canola oil is often less expensive.

fresh vegetables

🥗Healthier: frozen vegetables

💰Cheaper: canned vegetables

Frozen vegetables retain nutrients and are often more affordable.

Welcome to the channel, introduce the recipe as a fish stew.

Show the ingredients: 2 fish, cabbage, bell pepper, tomato, spring onion, 1 carrot, 1 eggplant, 1 onion, garlic, salt, pepper, white pepper, all-purpose seasoning, and tomato paste.

Prepare the fish by slicing it to help it cook faster and absorb flavors.

Heat oil in a pan until hot, then add the fish and let it cook for 3-4 minutes.

Turn the fish and let it cook for another 3 minutes, then remove it from the pan and set aside.

In the same pan, add tomato paste and fry it for 1 minute.

Add chopped onion to the pan and fry for 5 minutes until softened.

Add the prepared paste of spring onion, tomato, garlic, and bell pepper to the pan.

Add seasonings: salt, pepper, and all-purpose seasoning, then mix well.

Add cabbage and carrot to the pan, stir, cover, and let cook for 4-5 minutes, checking occasionally.

After 5 minutes, check the onions; they should be soft.

Add the eggplant and water, cover, and let cook for 10 minutes on medium heat, checking after 5 minutes.

After 10 minutes, add the fish back into the stew, placing it on top and spooning sauce over it for flavor.

Let the stew cook on very low heat for 10 minutes before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens