Fante Fante
Fante Fante, also known as fisherman's stew, is a flavorful and simple Ghanaian fish stew originating from the Fante people of the coastal region. It features fresh fish steamed in a rich tomato and palm oil-based sauce, often served with staples like banku or rice.
🧂 Ingredients
- 1 whole fish Tilapia or other firm white fish(cleaned and scaled)
- 500 g Fresh tomatoes
- 1 piece Scotch bonnet pepper(adjust to taste)
- 1 medium Onion(diced)
- 1 tbsp Garlic(freshly chopped)
- 1 tsp Ginger(freshly grated)
- 1 tsp Dried thyme
- 2 pieces Bay leaves
- 1 tsp Dried parsley
- 4 tbsp Palm oil or vegetable oil
- 1 tbsp Salt(or to taste)
- 1 tbsp Fish seasoning(optional)
👨🍳 Instructions
- 1
Wash and clean the fish thoroughly. Set aside.
💡 Tip: Ensure all scales and dirt are removed. - 2
Blend fresh tomatoes, scotch bonnet pepper, and half of the onion until smooth.
💡 Tip: You can adjust the amount of scotch bonnet for desired heat. - 3
Heat palm oil in a saucepan over medium heat. Add the diced onion and sauté until fragrant.
- 4
Add chopped garlic and grated ginger, sauté for another minute.
- 5
Stir in dried thyme, bay leaves, and dried parsley. Cook for about 30 seconds until fragrant.
- 6
Pour in the blended tomato mixture. Add salt and fish seasoning (if using). Stir well and cook for about 10 minutes, allowing the sauce to reduce and thicken.
💡 Tip: Stir occasionally to prevent sticking. - 7
Gently place the cleaned fish into the simmering sauce. Spoon some sauce over the fish.
💡 Tip: Be careful not to break the fish. - 8
Cover the pot and let the fish steam in the sauce for about 10-15 minutes, or until cooked through.
💡 Tip: Cooking time will vary depending on the thickness of the fish. - 9
Serve hot with your favorite side dish like banku, rice, or boiled yam.
💡 Pro Tips
- ✓Use fresh fish for the best flavor.
- ✓Adjust the amount of scotch bonnet pepper to control the spice level.
- ✓Palm oil adds a distinct flavor and color, but vegetable oil can be used as a substitute.
🔄 Variations
- Add other vegetables like okra or garden eggs to the stew.
- Use different types of firm white fish such as sea bream or grouper.