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Malian Okra and Fish Stew
A flavorful and slightly viscous stew made with fresh fish, okra, tomatoes, and a blend of West African spices. This dish is a staple in many Malian households, offering a unique texture and taste.
🧂 食材
- 600 g White fish fillets(such as tilapia or cod, cut into chunks)
- 400 g Okra(fresh or frozen, trimmed and sliced)
- 2 medium Onions(chopped)
- 400 g Tomatoes(crushed or pureed)
- 3 cloves Garlic(minced)
- 1 tsp Ginger(grated)
- 2 tbsp Vegetable oil
- 400 ml Fish broth or water
- 2 tbsp Peanut butter(smooth)
- 1 tsp Cumin
- 1 tsp Coriander
- 0.5 tsp Chili powder(or to taste)
- to taste Salt
- to taste Black pepper
- a handful Fresh parsley(chopped, for garnish)
👨🍳 步骤
- 1
Heat vegetable oil in a large pot or Dutch oven over medium heat. Add chopped onions and sauté until softened, about 5-7 minutes.
⏱️ 7 minutes - 2
Stir in minced garlic and grated ginger, and cook for 1 minute until fragrant.
⏱️ 1 minute - 3
Add crushed tomatoes, cumin, coriander, and chili powder. Cook for 3-5 minutes, stirring occasionally, until the sauce thickens slightly.
⏱️ 5 minutes - 4
Whisk in the peanut butter until smooth, then pour in the fish broth or water. Bring to a simmer.
- 5
Add the sliced okra to the simmering sauce. Cover and cook for 10-15 minutes, or until the okra is tender and has released some of its natural thickening properties.
⏱️ 15 minutes - 6
Gently add the fish chunks to the stew. Season with salt and black pepper. Simmer gently, uncovered, for 8-10 minutes, or until the fish is cooked through and flakes easily.
⏱️ 10 minutes - 7
Taste and adjust seasoning as needed. Garnish with fresh parsley before serving.
💡 专业技巧
- ✓To reduce the sliminess of okra, you can sauté it separately for a few minutes before adding it to the stew, or soak it in salted water for 30 minutes and rinse.
- ✓Use a good quality white fish that holds its shape well when cooked.
- ✓Adjust the chili powder to control the heat level.
✨ 创意变奏
为您的创意版本提供灵感
- Add a small diced bell pepper along with the onions for extra flavor and color.
- For a richer flavor, a small amount of smoked paprika can be added with the other spices.