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Okra and Fish Stew
A light yet flavorful stew featuring tender chunks of white fish simmered with okra, tomatoes, and a hint of chili, often served with rice or fufu.
🧂 食材
- 500 g White fish fillets(such as tilapia or snapper, cut into chunks)
- 300 g Fresh okra(trimmed and sliced)
- 1 medium Onion(chopped)
- 2 medium Tomatoes(chopped)
- 3 cloves Garlic(minced)
- 0.5 optional Scotch bonnet pepper(finely chopped, or to taste)
- 400 ml Vegetable broth
- 1 tbsp Palm oil
- Salt(to taste)
- Black pepper(to taste)
- Fresh parsley(chopped, for garnish)
👨🍳 步驟
- 1
Heat palm oil in a pot over medium heat. Add chopped onion and sauté until softened, about 5 minutes.
- 2
Add minced garlic and chopped scotch bonnet pepper (if using), cook for 1 minute until fragrant.
- 3
Stir in chopped tomatoes and cook for about 5 minutes until they start to break down.
- 4
Add sliced okra and vegetable broth. Bring to a simmer, then reduce heat, cover, and cook for 15 minutes, or until okra is tender.
- 5
Gently add the fish chunks to the stew. Season with salt and black pepper. Cook for another 5-7 minutes, or until the fish is cooked through and flakes easily.
- 6
Taste and adjust seasoning if necessary. Garnish with fresh parsley before serving.
💡 專業提示
- ✓To reduce the sliminess of okra, you can briefly blanch it in boiling water before adding to the stew, or add a tablespoon of lemon juice.
- ✓Avoid overcooking the fish to keep it tender and moist.
- ✓This stew can also be made with shrimp or a firm white fish.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Add a handful of spinach or other leafy greens in the last few minutes of cooking.
- For a spicier kick, add more scotch bonnet or a pinch of cayenne pepper.
- Serve with a side of plain rice, fufu, or couscous.