Experience the rich flavors of Gambia with this hearty 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.

Clean the fish inside and out, then season with lemon and salt.

Use old purple seasoning to season the fish.

Chop onions and add them to the blender.

Add chopped tomatoes to the blender, using 2 tin tomatoes.

Add scotch bonnet, ginger, and garlic to the blender.

Preheat the palm oil in a pan on high heat, then reduce to medium after starting to fry.

Add the fish to the pan, ensuring not to overcrowd it, and fry until golden.

Cover the pan while frying to prevent oil splashes.

Sauté the blended mixture in the same pan until fragrant, stirring occasionally.

Dehydrate the frozen bell pepper before adding it to the pan.

Add the bell peppers to the pan and mix until well combined with the onions.

Continue frying the onions until they become translucent.

Add ginger, garlic, and blended habanero paprika to the pan.

Add cube seasoning and Himalayan salt, along with extra chili, to taste.

After cooking the onions until almost translucent, add tomato sauce and cook for an additional 5 minutes.

Add vegetables (carrots, eggplant, cabbage) of your choice to the pan.

Add water to the pan, being careful not to add too much to avoid overcooking the vegetables and fish.

Combine the fried fish with the vegetables and allow to simmer until the sauce thickens.

Serve the stew over rice.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens