Namibian Fish and Tomato Stew with Millet

Name: Namibian Fish and Tomato Stew with Millet
Prep time: PT15 minutes
Cook time: PT30 minutes
Total time: PT45 minutes
Yield: 4
Cuisine: Namibia
Ingredients: 600 g Firm white fish fillets (such as hake or kingklip, cut into chunks); 2 medium Onions (thinly sliced); 400 g Tomatoes (canned chopped, or ripe fresh tomatoes, chopped); 3 cloves Garlic (minced); 2 tablespoons Vegetable oil; 1 cup Fish broth or water; 1 tablespoon Lemon juice; 1 teaspoon Dried thyme; to taste Salt; to taste Black pepper; 200 g Millet (for serving); a handful Fresh parsley (chopped, for garnish (optional))

A flavorful and light stew made with firm white fish, simmered in a tangy tomato and onion base, often seasoned with local herbs. It's typically served with millet, a nutritious grain that complements the fish well.

준비 시간15 minutes

조리 시간30 minutes

총 시간45 minutes

1회 제공량4

난이도Easy

원본· Feb 8

나만의 버전 만들기

👨‍🍳 조리법

1
Cook millet according to package directions. Keep warm.
2
Heat vegetable oil in a large skillet or pot over medium heat. Add sliced onions and cook until softened, about 6-8 minutes.
💡 전문가 팁: Don't brown the onions too much, you want them translucent.
3
Add minced garlic and dried thyme, and cook for 1 minute until fragrant.
4
Stir in chopped tomatoes and fish broth (or water). Bring to a simmer.
💡 전문가 팁: If using fresh tomatoes, cook them down for a few minutes before adding the liquid.
5
Season the tomato base with salt and pepper. Add lemon juice.
💡 전문가 팁: The lemon juice adds a bright, fresh flavor that cuts through the richness of the tomatoes.
6
Gently place the fish chunks into the simmering tomato sauce. Ensure they are mostly submerged.
💡 전문가 팁: Be careful not to break up the fish pieces too much.
7
Cover the pot and simmer gently for 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.
💡 전문가 팁: Cooking time will vary depending on the thickness of the fish fillets.
8
Taste and adjust seasoning if necessary. Serve the fish and tomato stew hot over the cooked millet. Garnish with chopped fresh parsley if desired.

요리 기록 추적

💡 전문가 팁

✓Choose a firm white fish that holds its shape well during cooking, such as hake, cod, or tilapia.
✓For a richer flavor, you can add a pinch of smoked paprika or a bay leaf to the stew.
✓If you prefer a thicker stew, you can mash some of the cooked tomatoes against the side of the pot.

✨ 변형 아이디어

이 레시피를 나만의 스타일로 바꾸는 영감

Add sliced bell peppers or a handful of spinach to the stew along with the fish.
For a touch of heat, add a finely chopped chili pepper with the garlic.
Serve with rice or a stiff maize porridge (pap) instead of millet.