Botswana Fish and Peanut Stew

Name: Botswana Fish and Peanut Stew
Prep time: PT25 minutes
Cook time: PT35 minutes
Total time: PT1 hour
Yield: 5
Cuisine: Botswana
Ingredients: 600 g Firm white fish fillets (such as tilapia, cod, or kingklip, cut into large chunks); 2 tbsp Vegetable oil; 1 large Onion (chopped); 3 cloves Garlic (minced); 400 g Tomatoes (canned crushed); 150 g Peanut butter (smooth, unsweetened); 500 ml Chicken or vegetable broth; 1.5 tbsp Curry powder; 1 tsp Paprika; 1 tsp Salt (or to taste); 0.5 tsp Black pepper (freshly ground, or to taste); 1 tbsp Lemon juice; 0.25 cup Fresh parsley (chopped, for garnish)

Tlhapi le Dinoko

A unique and flavorful stew featuring firm white fish cooked in a rich peanut sauce, infused with tomatoes, onions, and mild spices. This dish highlights the use of groundnuts (peanuts) as a staple ingredient in Botswana cuisine, creating a creamy and satisfying meal.

준비 시간25 minutes

조리 시간35 minutes

총 시간1 hour

1회 제공량5

난이도Medium

원본· Feb 8

나만의 버전 만들기

👨‍🍳 조리법

1
Season the fish chunks generously with salt and pepper.
💡 전문가 팁: This helps to flavor the fish from the inside.
2
Heat vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté until softened and translucent, about 6-8 minutes.
3
Stir in the minced garlic and cook for 1 minute until fragrant.
4
Add the crushed tomatoes, curry powder, and paprika. Stir well and cook for 2-3 minutes, allowing the spices to bloom.
5
In a separate bowl, whisk together the peanut butter and broth until smooth. Gradually add this mixture to the pot, stirring constantly.
💡 전문가 팁: Ensure the peanut butter is fully incorporated to avoid lumps.
6
Bring the sauce to a gentle simmer. Add the seasoned fish chunks to the pot, ensuring they are mostly submerged in the sauce.
💡 전문가 팁: Be gentle when adding fish to avoid breaking the chunks.
7
Cover the pot and simmer gently for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork. Avoid over-stirring, which can break up the fish.
8
Stir in the lemon juice and season with additional salt and pepper if needed.
💡 전문가 팁: Lemon juice brightens the flavors of the stew.
9
Garnish with fresh chopped parsley and serve hot.
💡 전문가 팁: This stew is traditionally served with pap (stiff maize porridge) or rice.

요리 기록 추적

💡 전문가 팁

✓Use a good quality, unsweetened peanut butter for the best flavor.
✓If the sauce is too thick, add a little more broth or water until it reaches your desired consistency.
✓For a richer, nuttier flavor, you can lightly toast the peanuts before grinding them into peanut butter, if making from scratch.

✨ 변형 아이디어

이 레시피를 나만의 스타일로 바꾸는 영감

Add a can of diced tomatoes with the crushed tomatoes for extra texture.
Include chopped bell peppers or spinach in the last 10 minutes of cooking.
For a vegetarian version, substitute the fish with firm tofu or chunks of sweet potato.