🧂 食材
- 500 g White Fish Fillets(such as Nile perch or tilapia, cut into chunks)
- 2 medium Onions(chopped)
- 1 large Bell Pepper(chopped)
- 400 g Tomatoes(diced)
- 4 cloves Garlic(minced)
- 1 inch Ginger(grated)
- 3 tbsp Vegetable Oil
- 2 cups Vegetable Broth or Water
- 200 g Okra(fresh or frozen, sliced (optional))
- 1 tsp Cumin
- 1 tsp Coriander
- 0.5 tsp Turmeric
- to taste Salt
- to taste Black Pepper
- for garnish Fresh Cilantro
👨🍳 步驟
- 1
Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onions and cook until softened, about 5-7 minutes.
- 2
Add the minced garlic and grated ginger, and cook for another minute until fragrant.
- 3
Stir in the chopped bell pepper and cook for 3-4 minutes until slightly tender.
- 4
Add the diced tomatoes, cumin, coriander, turmeric, salt, and pepper. Cook for about 10 minutes, stirring occasionally, until the tomatoes break down and form a sauce.
- 5
Pour in the vegetable broth or water and bring the mixture to a simmer. If using okra, add it now.
- 6
Gently place the fish chunks into the simmering stew. Cover the pot and let it cook for 10-15 minutes, or until the fish is cooked through and flakes easily. Be careful not to overcook the fish.
- 7
Taste and adjust seasoning if necessary. Garnish with fresh cilantro before serving.
💡 專業提示
- ✓Use a firm white fish that holds its shape well during cooking.
- ✓Don't stir the stew too vigorously once the fish is added to prevent it from breaking apart.
- ✓Serve with rice, millet, or a side of flatbread.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Add other vegetables like spinach or sweet potatoes.
- For a spicier stew, add a chopped chili pepper along with the garlic and ginger.