Caldou Marietou Mane

fish

🥗Healthier: tofu

💰Cheaper: chicken

Tofu provides a plant-based protein option, while chicken is often more affordable.

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil is a healthier fat alternative, while vegetable oil is typically less expensive.

Clean and cut the fish into pieces, then season with salt and lime juice.

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

Add chopped onions and sauté until translucent, about 5 minutes.

Stir in minced garlic and ginger, cooking until fragrant, about 1 minute.

Add chopped tomatoes and bell peppers, cooking until softened, about 5-7 minutes.

Incorporate cayenne pepper, black pepper, and bay leaves, stirring to combine.

Pour in water and bring the mixture to a boil.

Add carrots and potatoes, reducing heat to a simmer for 10 minutes.

Gently add the fish pieces and okra, cooking until the fish is cooked through, about 10 minutes.

Stir in palm oil and chopped coriander, simmering for an additional 5 minutes.

Serve hot over rice.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary