How to make Palm Nut Stew w/ Fresh Catfish | Gambian🇬🇲 - Manjago Style| Banga Stew

palm nut extract

🥗Healthier: coconut milk

💰Cheaper: vegetable broth

Coconut milk offers a creamy texture, while vegetable broth is budget-friendly.

meat (beef, goat, or chicken)

🥗Healthier: tofu

💰Cheaper: chicken thighs

Tofu is a plant-based protein, while chicken thighs are often less expensive.

bitter leaf

🥗Healthier: kale

💰Cheaper: collard greens

Kale is nutritious and widely available, while collard greens are often more affordable.

crayfish

🥗Healthier: dried shrimp

💰Cheaper: smoked fish

Dried shrimp provides similar umami flavor, while smoked fish is a cost-effective alternative.

Clean the fresh catfish by rubbing it with lime, lemon, and salt to remove grime and slime.

Rinse the fish with hot water and let it sit for about five minutes.

Chop half a big red onion and some spring onions, then blend them with habanero pepper.

Dissolve the palm nut extract in water to remove lumps, using the whole can.

Heat 2-3 tablespoons of palm oil in a large pot and add the blended ingredients, stirring until the water evaporates and it begins to fry.

Add the dissolved palm nut extract to the pot and stir.

Add water to adjust the thickness of the stew according to preference.

Cover the pot and let it come to a boil on low to medium heat until oil floats on top.

Add seasoning cubes and optional crayfish, stirring to combine.

After 20-30 minutes of cooking, add the cleaned catfish to the pot, ensuring it's coated in the sauce.

Cook the fish for at least 15 minutes, flipping it halfway through to ensure even cooking.

Taste and adjust seasoning as necessary, then let it simmer until thickened.

Cooking Techniques

Equipment Needed

Spice Level: