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Malian Fish and Vegetable Stew
Tigadèguèna ni Djèguè Woussou
A flavorful and aromatic stew featuring firm white fish cooked in a rich tomato-based sauce with a medley of vegetables and a hint of peanut. This dish is a staple in Malian cuisine, offering a delightful balance of savory and slightly nutty flavors.
🧂 食材
- 600 g Firm white fish fillets(such as Nile Perch or Cod, cut into 2-inch pieces)
- 3 tbsp Vegetable oil
- 1 large Onion(chopped)
- 4 cloves Garlic(minced)
- 1 tsp Ginger(freshly grated)
- 400 g Tomatoes(canned, diced)
- 1 tbsp Tomato paste
- 1 medium Bell pepper(deseeded and chopped)
- 200 g Okra(fresh or frozen, sliced)
- 2 tbsp Peanut butter(smooth, unsweetened)
- 3 cups Water or fish broth
- 1 tsp Coriander powder
- 0.5 tsp White pepper
- 1 tsp Salt(or to taste)
- 2 tbsp Fresh parsley(chopped, for garnish)
👨🍳 步驟
- 1
Season the fish pieces with salt and white pepper. Set aside.
- 2
Heat vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté until softened, about 5 minutes. Add the minced garlic and grated ginger, and cook for another minute until fragrant.
- 3
Stir in the diced tomatoes, tomato paste, chopped bell pepper, and sliced okra. Cook for 5 minutes, stirring occasionally.
- 4
In a small bowl, whisk the peanut butter with about 1/2 cup of the water or broth until smooth. Add this mixture to the pot along with the remaining water or broth and coriander powder. Bring to a simmer.
- 5
Gently add the seasoned fish pieces to the simmering stew. Cover the pot and cook for 10-15 minutes, or until the fish is cooked through and flakes easily. Be careful not to overstir, as this can break up the fish.
- 6
Taste and adjust seasoning with salt if needed. Garnish with fresh parsley before serving.
💡 專業提示
- ✓To reduce sliminess from okra, you can lightly sauté it separately before adding to the stew.
- ✓Serve with plain boiled rice, couscous, or fufu.
- ✓For a richer flavor, use fish broth instead of water.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Add other vegetables like carrots or sweet potatoes.
- For a spicier kick, add a pinch of cayenne pepper or a finely chopped chili.
- Use smoked fish for a different flavor profile.