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Ghanaian Tilapia Stew with Garden Eggs
A flavorful and aromatic stew featuring tilapia fish simmered in a rich tomato-based sauce with garden eggs (a type of small eggplant). This dish is a delightful blend of spice and savory notes, often enjoyed with boiled yam or plantain.
🧂 食材
- 3 Large tilapia(scaled, gutted, cleaned, and cut into pieces)
- 8-10 Garden eggs (small eggplants)
- 2 medium Onions(1 for blending, 1 sliced for stew)
- 4-6 Scotch bonnet peppers(adjust to spice preference)
- 6 cloves Garlic cloves
- 1 inch piece Fresh ginger
- 10 medium Roma plum tomatoes
- 3 oz Tomato paste(sun-dried or garlic tomato paste)
- 2 oz Dried ground shrimp or shrimp powder
- 2 Maggi cubes(crushed)
- 3-4 tbsp Vegetable oil
- to taste Salt
- as needed Water
👨🍳 步驟
- 1
Prepare the spicy blended mixture: In a blender or food processor, combine 1 onion, garlic, ginger, and 4-6 scotch bonnet peppers. Blend until you have a smooth puree.
- 2
Prepare the fish: Season the tilapia pieces with salt and a little of the blended pepper mixture. Set aside.
- 3
In a large pot or Dutch oven, heat the vegetable oil over medium-high heat. Add the sliced onion and sauté until translucent and fragrant.
- 4
Stir in the tomato paste and cook for 2-3 minutes until it darkens slightly.
- 5
Add the spicy blended mixture and cook for another 2-3 minutes, stirring constantly.
- 6
Add the plum tomatoes (you can blend them first or add them whole and break them down during cooking). Stir well and cook for about 20-25 minutes, or until the sauce has reduced and thickened.
- 7
Stir in the dried ground shrimp (or shrimp powder) and crushed Maggi cubes. Add water to reach your desired stew consistency (soupy or thicker).
- 8
Add the garden eggs and whole scotch bonnet peppers (optional, for extra heat and aroma). Stir and bring to a boil.
- 9
Gently add the seasoned tilapia pieces to the stew. Cover and simmer for about 15 minutes, or until the fish is cooked through. If using tilapia fillets, reduce cooking time to 10 minutes.
- 10
Taste and adjust seasoning with salt if necessary. Serve hot with boiled yam, boiled plantain, or rice.
💡 專業提示
- ✓Ensure the garden eggs are cooked until tender but not mushy.
- ✓For a less spicy stew, remove the seeds from the scotch bonnet peppers before blending.
- ✓You can fry the tilapia pieces lightly before adding them to the stew for a firmer texture.
✨ 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 or bell peppers.
- Use other firm fish like sea bass or snapper.