Gambian Fish and Okra Stew (Superkanja Variation)
A flavorful and slightly slimy stew made with fresh fish, okra, palm oil, and a medley of vegetables. This variation of Superkanja offers a unique texture and taste, showcasing the diverse use of okra in Gambian cooking.
🧂 Ingredients
- 500 g White Fish Fillets(such as snapper or tilapia, cut into chunks)
- 400 g Okra(fresh, trimmed and sliced)
- 4 tbsp Palm Oil
- 1 large Onions(chopped)
- 400 g Tomatoes(crushed)
- 1 medium Bell Pepper(chopped (any color))
- 3 cloves Garlic(minced)
- 1 optional Scotch Bonnet Pepper(whole or finely chopped)
- 500 ml Fish Stock or Water
- 1 tsp Salt(or to taste)
- 0.5 tsp Black Pepper(ground)
- 1 tbsp Dried Shrimp(optional, ground)
👨🍳 Instructions
- 1
Season fish chunks with salt and pepper. Set aside.
💡 Tip: Lightly salting the fish helps to firm it up. - 2
Heat palm oil in a large pot or Dutch oven over medium heat. Add chopped onions and sauté until softened, about 5 minutes.
- 3
Add minced garlic and chopped bell pepper. Cook for another 3-4 minutes until fragrant and pepper is slightly tender.
- 4
Stir in crushed tomatoes and ground dried shrimp (if using). Cook for about 5-7 minutes, allowing the tomatoes to break down.
- 5
Add the sliced okra to the pot. Stir well to coat with the tomato mixture. Cook for 5 minutes, stirring occasionally.
💡 Tip: Cooking okra for a few minutes before adding liquid can help reduce its sliminess. - 6
Pour in the fish stock or water. Add the whole or chopped scotch bonnet pepper. Bring the stew to a simmer.
💡 Tip: If using a whole scotch bonnet, you can remove it later if you prefer less heat. - 7
Gently place the seasoned fish pieces into the simmering stew. Do not stir vigorously to avoid breaking the fish.
💡 Tip: Allow the fish to poach gently in the stew. - 8
Cover the pot and let it simmer for 20-25 minutes, or until the fish is cooked through and the okra is tender.
💡 Tip: The stew should have a slightly thickened consistency. - 9
Taste and adjust seasoning with salt and pepper. Remove the whole scotch bonnet pepper if used. Serve hot.
💡 Tip: This stew is often served with rice or fufu.
💡 Pro Tips
- ✓For a less slimy okra texture, you can blanch the okra separately in boiling water for 2 minutes before adding it to the stew.
- ✓If palm oil is unavailable, you can substitute with vegetable oil, though it will alter the authentic flavor.
- ✓Ensure the fish is fresh for the best taste.
🔄 Variations
- Add other vegetables like carrots or sweet potatoes for extra body.
- Use a different type of firm white fish.
- For a richer flavor, add a tablespoon of tomato paste with the crushed tomatoes.