Ghanaian Fante Fante (Fisherman's Stew)
A flavorful and comforting stew originating from the Fante people of Ghana's coast. This dish features fresh fish simmered in a rich tomato and pepper-based sauce, often enhanced with palm oil and local spices. It's a testament to Ghana's coastal culinary heritage.
🧂 Ingredients
- 500 g Fresh Fish Fillets(e.g., tilapia, snapper, or mackerel, cut into chunks)
- 4 large Tomatoes(fresh, chopped)
- 2 medium Onions(1 blended, 1 sliced)
- 2-3 pieces Habanero or Scotch Bonnet Peppers(to taste, blended with onion)
- 3 cloves Garlic(minced)
- 1 thumb-sized piece Ginger(grated)
- 1/2 cup Palm Oil
- to taste Salt
- 1 tbsp Fish Seasoning
- 1 tsp Shrimp Powder(optional)
- 1/2 cup Water
👨🍳 Instructions
- 1
Season the fish chunks with salt and fish seasoning. Let it marinate for about 15-20 minutes.
- 2
In a blender, combine the blended onion, habanero peppers, minced garlic, and grated ginger. Blend into a paste.
- 3
Heat the palm oil in a pot over medium heat. Add the sliced onion and sauté until fragrant and lightly golden.
- 4
Add the blended pepper and onion paste to the pot. Stir well and cook for about 5-7 minutes, allowing the flavors to meld.
- 5
Add the chopped fresh tomatoes to the pot. Stir and cook until the tomatoes break down and the mixture thickens slightly, about 10-15 minutes.
- 6
Pour in the 1/2 cup of water and stir. Add shrimp powder (if using) and salt to taste. Bring the stew to a gentle simmer.
- 7
Carefully add the seasoned fish chunks into the simmering stew. Do not stir vigorously at this point to avoid breaking the fish. Gently nestle the fish into the sauce.
- 8
Cover the pot and let it simmer gently for about 15-20 minutes, or until the fish is cooked through and flakes easily. The sauce should have thickened nicely.
💡 Pro Tips
- ✓Use firm-fleshed fish that holds its shape well during cooking.
- ✓Adjust the amount of pepper to your spice preference.
- ✓Fante Fante is traditionally served with banku, kenkey, or boiled yam.
🔄 Variations
- Add other seafood like shrimp or crab for a richer flavor.
- Some variations include a small amount of tomato paste for deeper color and flavor.