Bemba-Style Fish Stew
A flavorful and aromatic fish stew, characteristic of the Bemba people of Zambia. It combines fresh fish with indigenous vegetables and spices, creating a comforting and nutritious meal.
🧂 Ingredients
- 600 g White fish fillets(such as bream or tilapia, cut into chunks)
- 400 g Tomatoes(chopped)
- 2 medium Onions(chopped)
- 1 medium Bell pepper(chopped (any color))
- 4 cloves Garlic(minced)
- 1 inch piece Ginger(grated)
- 3 tbsp Cooking oil
- 500 ml Water or fish stock
- 2 tbsp Groundnut powder(optional, for thickening and flavor)
- to taste Salt
- 1/2 tsp Black pepper
- a handful Coriander leaves(chopped, for garnish)
- 1 optional Chili pepper(finely chopped)
👨🍳 Instructions
- 1
Heat cooking oil in a large pot or Dutch oven over medium heat. Add chopped onions and sauté until translucent, about 5-7 minutes.
- 2
Add minced garlic, grated ginger, and chopped chili pepper (if using). Cook for 1-2 minutes until fragrant.
- 3
Add chopped tomatoes and bell pepper. Cook, stirring occasionally, until the tomatoes have broken down and the mixture is saucy, about 10-12 minutes.
- 4
Stir in the groundnut powder (if using) and cook for another minute. Gradually pour in the water or fish stock, stirring to combine and create a smooth base for the stew.
- 5
Bring the stew to a gentle simmer. Season with salt and black pepper.
💡 Tip: Taste and adjust seasoning before adding the fish. - 6
Carefully add the fish chunks to the simmering stew. Ensure the fish is submerged in the liquid. Cover the pot and cook for 10-15 minutes, or until the fish is cooked through and flakes easily.
💡 Tip: Avoid over-stirring once the fish is added to prevent it from breaking apart too much. - 7
Garnish with fresh coriander leaves before serving. This stew is traditionally served with nshima.
💡 Tip: For a more authentic flavor, consider using local Zambian fish if available.
💡 Pro Tips
- ✓If you don't have groundnut powder, you can omit it, or use a tablespoon of smooth peanut butter stirred in well.
- ✓Ensure the fish is fresh for the best flavor.
- ✓The stew can be made ahead of time and reheated gently.
🔄 Variations
- Add leafy greens like spinach or chibwabwa (pumpkin leaves) in the last 10 minutes of cooking.
- A squeeze of lemon or lime juice can brighten the flavors before serving.