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Bafatá Fish Stew
A hearty and flavorful fish stew originating from the Bafatá region, characterized by its rich tomato and peanut base, with tender chunks of fish and aromatic spices.
🧂 食材
- 600 g White fish fillets(such as tilapia or sea bass, cut into chunks)
- 2 medium Onions(one chopped, one thinly sliced)
- 4 cloves Garlic(minced)
- 400 g Tomatoes(canned crushed or pureed)
- 100 g Peanut butter(smooth or crunchy)
- 3 tbsp Palm oil
- 1 small Chili peppers(finely chopped (optional))
- 2 cups Chicken or fish broth
- 1 tsp Salt(or to taste)
- 0.5 tsp Black pepper(freshly ground)
- 2 tbsp Cilantro(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 5-7 minutes.
- 3
Add the minced garlic and chopped chili pepper (if using), and cook for 1 minute until fragrant.
- 4
Stir in the crushed tomatoes and peanut butter. Cook for 2-3 minutes, stirring constantly, until well combined.
- 5
Pour in the chicken or fish broth. Bring to a simmer, then add the sliced onion.
- 6
Gently add the seasoned fish chunks to the simmering broth. Be careful not to break them up too much.
- 7
Cover the pot and let it simmer for about 20-25 minutes, or until the fish is cooked through and flakes easily. Stir occasionally to prevent sticking.
- 8
Taste and adjust seasoning with salt and pepper if needed.
- 9
Garnish with fresh chopped cilantro and serve hot, typically with rice.
💡 專業提示
- ✓Use a firm white fish that holds its shape well during cooking.
- ✓If the stew is too thick, add a little more broth or water.
- ✓For a smoother sauce, you can blend the tomato and peanut butter mixture before adding the broth.
✨ 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 sweet potatoes to the stew.
- For a richer flavor, a small piece of dried fish or shrimp can be added to the broth for simmering.