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Sanga ya Mbisi na Dongo-Dongo
Fish and Okra Stew with Peanut
A hearty and flavorful stew combining tender fish, okra, and a rich peanut-based sauce. This dish is a staple, showcasing the common use of fish, okra, and peanuts in Central African cuisine.
🧂 食材
- 500 g White fish fillets(such as tilapia or catfish, cut into chunks)
- 300 g Okra(fresh or frozen, sliced)
- 1 large Onions(chopped)
- 3 cloves Garlic(minced)
- 400 g Tomatoes(crushed or diced)
- 100 g Peanut butter(natural, unsweetened)
- 2 tbsp Vegetable oil
- 500 ml Water or fish broth
- 0.5 piece Scotch bonnet pepper(or to taste, finely chopped (optional))
- 1 tsp Thyme(dried)
- 1 tsp Salt(or to taste)
- 0.5 tsp Black pepper(freshly ground)
- 2 tbsp Cilantro(fresh, chopped for garnish)
👨🍳 步驟
- 1
Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onions and sauté until softened, about 5-7 minutes.
- 2
Add the minced garlic and chopped Scotch bonnet pepper (if using) and cook for 1 minute until fragrant.
- 3
Add the crushed tomatoes and cook for 2-3 minutes, stirring.
- 4
Stir in the peanut butter until well combined. Gradually whisk in the water or fish broth until smooth.
- 5
Add the sliced okra, dried thyme, salt, and black pepper. Bring the stew to a simmer.
- 6
Reduce the heat to low, cover, and cook for 20 minutes, stirring occasionally, until the okra is tender.
- 7
Gently add the fish chunks to the stew. Cover and simmer for another 10-15 minutes, or until the fish is cooked through and flakes easily.
- 8
Taste and adjust seasoning if necessary.
- 9
Garnish with fresh chopped cilantro before serving.
💡 專業提示
- ✓To reduce the sliminess of okra, you can lightly sauté it before adding it to the stew.
- ✓If you don't have Scotch bonnet, a pinch of cayenne pepper can be used for heat.
- ✓Serve with fufu, rice, or boiled yams.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Add smoked fish for an extra layer of flavor.
- Include other vegetables like spinach or bell peppers.