Sanga ya Mbisi (Fish and Okra Stew)
A hearty and flavorful stew featuring tender fish cooked with okra in a rich tomato-based sauce, seasoned with local spices. This dish highlights the use of okra, a common ingredient in Central African cuisine, and is often served with a starchy side like rice or fufu.
🧂 Ingredients
- 1.5 lbs Firm white fish fillets(such as tilapia, cod, or Nile perch, cut into 1-inch chunks)
- 2 cups Okra(fresh or frozen, cut into 1-inch pieces)
- 2 medium Onions(chopped)
- 4 cloves Garlic(minced)
- 400 g Tomatoes(canned diced or crushed)
- 2 tbsp Tomato paste
- 3 tbsp Palm oil or vegetable oil
- 1 small Chili pepper(finely chopped, or to taste (optional))
- 1.5 tsp Curry powder
- 1 tsp Thyme
- to taste Salt
- to taste Black pepper
- 1 cup Water or fish broth(or as needed)
👨🍳 Instructions
- 1
Heat the palm oil or vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onions and sauté until softened, about 5-7 minutes.
💡 Tip: Do not brown the onions. - 2
Add the minced garlic, chopped chili pepper (if using), curry powder, and thyme. Cook for another minute until fragrant.
- 3
Stir in the diced or crushed tomatoes and tomato paste. Cook for 5 minutes, stirring occasionally.
- 4
Add the okra and water or fish broth. Season with salt and black pepper to taste. Bring the mixture to a simmer.
💡 Tip: If using fresh okra, you can sauté it briefly with the onions before adding other ingredients for a less slimy texture. - 5
Gently add the fish chunks to the pot. Ensure they are submerged in the sauce. Cover the pot and let it simmer for 20-25 minutes, or until the fish is cooked through and flakes easily, and the okra is tender.
💡 Tip: Avoid stirring too vigorously to prevent the fish from breaking apart. - 6
Adjust seasoning if needed. Serve hot with rice, fufu, or boiled plantains.
💡 Tip: This stew can also be made with shrimp or crabmeat.
💡 Pro Tips
- ✓For a less slimy okra, you can lightly sauté it before adding it to the stew.
- ✓Adjust the amount of chili pepper to your spice preference.
- ✓Ensure the fish is cooked through but not overcooked to maintain its delicate texture.
🔄 Variations
- Add other vegetables like bell peppers or spinach.
- Use different types of fish or seafood.
- Incorporate a tablespoon of peanut butter for a richer sauce.