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Mbongo Vieja
Fish and Vegetable Stew
A hearty and flavorful stew featuring firm white fish cooked with a rich blend of vegetables, often including tomatoes, onions, and bell peppers, seasoned with local spices. It's a staple dish that showcases the importance of seafood in Equatorial Guinean cuisine.
🧂 食材
- 500 g Firm white fish fillets(such as snapper, grouper, or tilapia, cut into chunks)
- 3 tbsp Palm oil
- 1 large Onion(chopped)
- 3 cloves Garlic(minced)
- 2 medium Tomatoes(diced)
- 1 medium Bell pepper(any color, chopped)
- 1 small Scotch bonnet pepper(seeded and minced (optional, for heat))
- 2 cups Fish stock or water
- 1 tbsp Tomato paste
- 1 tsp Salt(or to taste)
- 0.5 tsp Black pepper(or to taste)
- 1 tsp Oregano
- 2 tbsp Parsley(chopped, for garnish)
👨🍳 步驟
- 1
Season the fish chunks with salt and pepper.
- 2
Heat the palm oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté until softened, about 5 minutes.
- 3
Add the minced garlic, diced tomatoes, chopped bell pepper, and minced scotch bonnet pepper (if using). Cook for another 5-7 minutes until the tomatoes start to break down.
- 4
Stir in the tomato paste, oregano, salt, and pepper. Cook for 1 minute until fragrant.
- 5
Pour in the fish stock or water. Bring the mixture to a simmer.
- 6
Gently add the seasoned fish chunks to the simmering stew. Ensure they are mostly submerged.
- 7
Cover the pot and let it simmer for 20-25 minutes, or until the fish is cooked through and flakes easily. Avoid stirring too vigorously to prevent the fish from breaking apart.
- 8
Taste and adjust seasoning if necessary.
- 9
Garnish with fresh chopped parsley before serving.
💡 專業提示
- ✓Use a firm white fish that holds its shape well during cooking.
- ✓Adjust the amount of scotch bonnet pepper to control the heat level.
- ✓Serve with boiled rice, fufu, or fried plantains.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Add okra or spinach to the stew for extra vegetables.
- A small amount of peanut butter can be added for a richer sauce.