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Marina Stew
A flavorful and hearty fish stew, often prepared with a variety of fresh fish, vegetables, and a rich tomato-based broth seasoned with local spices. It's a staple in coastal communities.
🧂 食材
- 800 g Assorted firm white fish fillets(e.g., snapper, grouper, cod; cut into large chunks)
- 2 medium Onions(chopped)
- 4 cloves Garlic(minced)
- 1 inch piece Ginger(grated)
- 1 small Scotch bonnet pepper(finely chopped, seeds removed for less heat (optional))
- 400 g Tomatoes(crushed or diced)
- 2 tbsp Tomato paste
- 4 cups Vegetable broth
- 200 g Okra(fresh or frozen, sliced)
- 1 large Bell pepper(chopped (any color))
- 3 tbsp Palm oil
- to taste Salt
- to taste Black pepper
- for garnish Fresh parsley or cilantro(chopped)
👨🍳 步驟
- 1
Heat palm oil in a large pot or Dutch oven over medium heat. Add chopped onions and sauté until softened, about 5-7 minutes.
- 2
Add minced garlic, grated ginger, and chopped scotch bonnet pepper. Cook for another minute until fragrant.
- 3
Stir in the tomato paste and cook for 2 minutes, stirring constantly.
- 4
Add the crushed or diced tomatoes and cook for 5 minutes, allowing the flavors to meld.
- 5
Pour in the vegetable broth and bring to a simmer. Season with salt and black pepper to taste.
- 6
Add the sliced okra and chopped bell pepper. Simmer for 10-15 minutes, or until the okra is tender.
- 7
Gently add the fish chunks to the stew. Cover and simmer for 10-15 minutes, or until the fish is cooked through and flakes easily. Avoid over-stirring to prevent the fish from breaking apart.
- 8
Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley or cilantro.
💡 專業提示
- ✓Ensure the fish is added towards the end of cooking to prevent it from becoming mushy.
- ✓Adjust the amount of scotch bonnet pepper according to your spice preference.
- ✓Fresh okra is preferred for its texture, but frozen can be used as a substitute.
✨ 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, potatoes, or spinach.
- Incorporate shrimp or other seafood along with the fish.
- A squeeze of lime or lemon juice can add brightness to the finished stew.