Entree: Equatorial Guinea – National Cuisine – Pescado con Plátano (Stewed or pan-seared white fish cooked with ripe plantains in a tomato-onion sauce)

Serving Size: 4

Approximate Time

Prep 15 min

Cook 20 min

Total 35 min

Ingredients

- 4 firm white fish fillets, approx. 6 oz (170 g) each
- 3 medium ripe plantains, approx. 1 lb (450 g) total
- 2 tbsp (30 ml) red palm oil
- 1 tbsp (15 ml) vegetable oil
- 1 large onion, finely chopped (about 8 oz / 225 g)
- 3 cloves garlic, minced (about 0.3 oz / 9 g)
- 1 red bell pepper, seeded and diced (about 6 oz / 170 g)
- 1 scotch bonnet or other hot pepper, seeded and finely chopped (optional)
- 3 medium tomatoes, chopped, or 14 oz (400 g) canned crushed tomatoes
- 2 tbsp (30 g) tomato paste
- 1 cup (240 ml) fish stock or water
- 1 tsp (5 g) smoked paprika
- 1 tsp (5 g) ground cumin
- Salt to taste (about 1 tsp / 6 g)
- Freshly ground black pepper to taste
- 1 lime, juiced
- 2 tbsp (8 g) fresh cilantro or parsley, chopped for garnish

Instructions

1. Prepare the plantains: peel the ripe plantains and slice diagonally into 1/2-inch (1.5 cm) pieces. Heat the vegetable oil in a large skillet over medium heat and fry plantain slices until golden on both sides, 2–3 minutes per side. Transfer to paper towels and set aside.
2. Season the fish fillets with salt, pepper, and half the lime juice. In the same skillet, add 1 tbsp (15 ml) red palm oil and sear the fish 2–3 minutes per side until lightly browned but not fully cooked. Remove and set aside.
3. Make the sauce: in a heavy-bottomed pan heat the remaining 1 tbsp (15 ml) red palm oil over medium heat. Add chopped onion and sauté until soft, 5–7 minutes. Add garlic, diced bell pepper, and chopped hot pepper; cook 2–3 minutes until fragrant.
4. Stir in chopped tomatoes (or crushed tomatoes), tomato paste, smoked paprika, and cumin. Cook 4–5 minutes, then add fish stock or water and bring to a gentle simmer.
5. Return the seared fish to the sauce, spoon sauce over the fillets, cover, and simmer gently 6–8 minutes until fish is cooked through and flakes easily. Taste and adjust salt and pepper.
6. Gently nestle the fried plantain slices into the sauce for the last 2 minutes to warm and absorb flavor. Finish with the remaining lime juice and sprinkle with chopped cilantro or parsley.
7. Serve hot with extra sauce spooned over the fish and plantains. Traditional accompaniments include boiled yams, cassava, or rice if desired.