👨‍🍳 作り方

1. 1

   Heat the palm oil or vegetable oil in a large pot or Dutch oven over medium heat.

   💡 プロのコツ: Palm oil adds a traditional Gambian flavor.
2. 2

   Add the chopped onions and bell pepper, and sauté until softened, about 5-7 minutes.

   💡 プロのコツ: This forms the aromatic base of the stew.
3. 3

   Stir in the minced garlic and grated ginger, and cook for 1 minute until fragrant.

   💡 プロのコツ: Avoid burning the garlic.
4. 4

   Add the tomato paste and cook for another minute, stirring constantly.

   💡 プロのコツ: Cooking the tomato paste deepens its flavor.
5. 5

   Pour in the crushed or diced tomatoes and the broth. Add the sliced okra and the whole Scotch bonnet pepper (if using).

6. 6

   Bring the stew to a simmer, then reduce heat to low, cover, and cook for 20 minutes, allowing the flavors to meld and the okra to soften.

   💡 プロのコツ: Stir occasionally to prevent sticking.
7. 7

   Season with salt, black pepper, and optional chili powder. Taste and adjust seasonings as needed.

   💡 プロのコツ: Ensure the stew is well-seasoned before adding the fish.
8. 8

   Gently add the fish chunks to the simmering stew. Ensure they are submerged in the liquid.

   💡 プロのコツ: Be careful not to break up the fish too much.
9. 9

   Cover and cook for another 10-15 minutes, or until the fish is opaque and cooked through.

   💡 プロのコツ: Cooking time will vary depending on the thickness of the fish.
10. 10

    Remove the whole Scotch bonnet pepper before serving, if desired.

    💡 プロのコツ: The pepper will have infused its flavor without making the stew overly spicy.
11. 11

    Garnish with fresh chopped cilantro or parsley and serve hot, typically with rice.

    💡 プロのコツ: A squeeze of lime juice can add a fresh zing.