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Ndole Fish Stew
A rich and flavorful stew featuring tender fish simmered in a savory broth with aromatic vegetables and spices. This dish highlights the importance of fresh seafood in Equatorial Guinean cuisine.
🧂 食材
- 600 g Firm white fish fillets(such as sea bass, snapper, or cod, cut into large chunks)
- 1 large Onion(finely chopped)
- 4 cloves Garlic(minced)
- 1 inch piece Ginger(fresh, grated)
- 2 medium Tomatoes(diced)
- 1 medium Bell pepper(any color, diced)
- 2 tbsp Tomato paste
- 1 small Scotch bonnet pepper(finely chopped, seeds removed for less heat (optional))
- 4 cups Vegetable broth
- 3 tbsp Palm oil
- 1 Bay leaf
- to taste Salt
- to taste Black pepper
- for garnish Fresh cilantro
👨🍳 步驟
- 1
Heat the palm oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté 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 diced tomatoes, bell pepper, tomato paste, and chopped scotch bonnet pepper (if using). Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.
- 4
Pour in the vegetable broth and add the bay leaf. Bring the mixture to a boil.
- 5
Season with salt and black pepper to taste. Reduce the heat to low, cover, and simmer for 20 minutes to allow the flavors to meld.
- 6
Gently add the fish chunks to the simmering stew. Ensure they are submerged in the liquid. Cover and cook for another 10-15 minutes, or until the fish is opaque and flakes easily with a fork.
- 7
Remove the bay leaf before serving. Ladle the stew into bowls and garnish with fresh cilantro.
💡 專業提示
- ✓For a thicker stew, you can mash some of the cooked vegetables against the side of the pot.
- ✓If you don't have palm oil, you can substitute with vegetable oil or peanut oil, though palm oil adds a distinct flavor.
- ✓Adjust the amount of scotch bonnet pepper to your spice preference.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Add other vegetables like okra, spinach, or eggplant.
- Serve with boiled yams, cassava, or rice.