Malian Okra and Fish Stew

Name: Malian Okra and Fish Stew
Prep time: PT25 minutes
Cook time: PT40 minutes
Total time: PT1 hour 5 minutes
Yield: 5
Cuisine: Mali
Ingredients: 600 g White fish fillets (such as tilapia or cod, cut into chunks); 400 g Okra (fresh or frozen, trimmed and sliced); 2 medium Onions (chopped); 400 g Tomatoes (crushed or pureed); 3 cloves Garlic (minced); 1 tsp Ginger (grated); 2 tbsp Vegetable oil; 400 ml Fish broth or water; 2 tbsp Peanut butter (smooth); 1 tsp Cumin; 1 tsp Coriander; 0.5 tsp Chili powder (or to taste); to taste undefined Salt; to taste undefined Black pepper; a handful Fresh parsley (chopped, for garnish)

A flavorful and slightly viscous stew made with fresh fish, okra, tomatoes, and a blend of West African spices. This dish is a staple in many Malian households, offering a unique texture and taste.

準備時間25 minutes

調理時間40 minutes

合計時間1 hour 5 minutes

分量5

難易度Medium

オリジナル· Feb 8

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👨‍🍳 作り方

1
Heat vegetable oil in a large pot or Dutch oven over medium heat. Add chopped onions and sauté until softened, about 5-7 minutes.
⏱️ 7 minutes
2
Stir in minced garlic and grated ginger, and cook for 1 minute until fragrant.
⏱️ 1 minute
3
Add crushed tomatoes, cumin, coriander, and chili powder. Cook for 3-5 minutes, stirring occasionally, until the sauce thickens slightly.
⏱️ 5 minutes
4
Whisk in the peanut butter until smooth, then pour in the fish broth or water. Bring to a simmer.
5
Add the sliced okra to the simmering sauce. Cover and cook for 10-15 minutes, or until the okra is tender and has released some of its natural thickening properties.
⏱️ 15 minutes
6
Gently add the fish chunks to the stew. Season with salt and black pepper. Simmer gently, uncovered, for 8-10 minutes, or until the fish is cooked through and flakes easily.
⏱️ 10 minutes
7
Taste and adjust seasoning as needed. Garnish with fresh parsley before serving.

調理履歴を記録する

💡 プロのコツ

✓To reduce the sliminess of okra, you can sauté it separately for a few minutes before adding it to the stew, or soak it in salted water for 30 minutes and rinse.
✓Use a good quality white fish that holds its shape well when cooked.
✓Adjust the chili powder to control the heat level.

✨ アレンジアイデア

このレシピを独自にアレンジするためのヒント

Add a small diced bell pepper along with the onions for extra flavor and color.
For a richer flavor, a small amount of smoked paprika can be added with the other spices.