Mauritanian Fish and Okra Stew

Name: Mauritanian Fish and Okra Stew
Prep time: PT25 minutes
Cook time: PT45 minutes
Total time: PT1 hour 10 minutes
Yield: 5
Cuisine: Mauritania
Ingredients: 700 g Firm white fish fillets (such as snapper, cod, or sea bass, cut into chunks); 400 g Fresh okra (trimmed and cut into 1-inch pieces); 2 medium Onions (chopped); 3 cloves Garlic cloves (minced); 400 g Tomatoes (crushed or puréed); 2 tablespoons Tomato paste; 2 cups Vegetable broth; 2 tablespoons Peanut butter (smooth or crunchy); 3 tablespoons Palm oil or vegetable oil; 1 teaspoon Ginger (grated); 1/2 teaspoon Cayenne pepper (or to taste); to taste Salt; to taste Black pepper; 1/4 cup Fresh parsley (chopped, for garnish)

A savory and slightly tangy stew made with firm white fish, tender okra, tomatoes, and a blend of West African spices.

준비 시간25 minutes

조리 시간45 minutes

총 시간1 hour 10 minutes

1회 제공량5

난이도Medium

2개의 수정· 20d ago

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👨‍🍳 조리법

1
Season the fish chunks with salt and pepper. Set aside.
2
In a large pot or Dutch oven, heat the palm oil over medium heat. Add the chopped onions and sauté until softened, about 5-7 minutes. Add the minced garlic and grated ginger, and cook for another minute until fragrant.
3
Stir in the crushed tomatoes and tomato paste. Cook for 5 minutes, stirring frequently, until the sauce darkens slightly.
4
Add the vegetable broth, peanut butter, and cayenne pepper. Whisk until the peanut butter is fully incorporated and the sauce is smooth. Bring to a simmer.
5
Add the cut okra to the simmering sauce. Cover and cook for 15-20 minutes, or until the okra is tender and the sauce has thickened.
6
Gently place the seasoned fish chunks into the stew. Do not stir vigorously, as this can break up the fish. Cover and simmer for 10-15 minutes, or until the fish is cooked through and flakes easily.
7
Season the stew with salt and pepper to taste. Garnish with fresh parsley before serving.

요리 기록 추적

💡 전문가 팁

✓To reduce the sliminess of okra, you can blanch it in boiling water for 2-3 minutes before adding it to the stew, then drain well.
✓Ensure the fish is added towards the end of cooking to prevent it from overcooking and becoming dry.
✓This stew is often served with white rice or millet.

✨ 변형 아이디어

이 레시피를 나만의 스타일로 바꾸는 영감

Add a pinch of smoked paprika for a smoky depth of flavor.
Include a diced bell pepper along with the onions for added color and sweetness.
For a spicier kick, increase the amount of cayenne pepper or add a fresh chili pepper.