Entree: Equatorial Guinea – Southern Culinary Region – Okra and Fish Stew (Hearty tomato-and-palm-oil stew of fresh okra and firm white fish)

Serving Size: 4

Approximate Time

Prep 20 min

Cook 25 min

Total 45 min

Ingredients

- 1 lb (454 g) firm white fish fillets (tilapia, grouper, or similar), cut into 1–2 in (2.5–5 cm) chunks
- 12 oz (340 g) fresh okra, trimmed and sliced into 1/2 in (1.3 cm) rounds
- 2 tbsp (30 ml) red palm oil
- 2 tbsp (30 ml) vegetable oil
- 1 large onion, chopped, approx. 1 cup (285 g)
- 3 cloves garlic, minced, approx. 9 g
- 4 medium tomatoes, chopped, approx. 2 cups (480 g) or 14 oz (400 g) canned tomatoes
- 2 tbsp (30 g) tomato paste
- 1 bell pepper (red or green), chopped, approx. 1 cup (150 g)
- 1 scotch bonnet or habanero pepper, whole or pierced, approx. 10 g (optional, adjust to heat preference)
- 2 cups (480 ml) fish stock or water
- 2 tbsp (20 g) ground crayfish or dried shrimp powder (optional for depth)
- 1 tbsp (15 ml) lime juice
- 1 tsp (5 g) smoked paprika
- 1 tsp (5 g) ground coriander
- 1 tsp (5 g) salt, plus more to taste
- 1/2 tsp (2 g) freshly ground black pepper
- 2 tbsp (8 g) fresh cilantro or parsley, chopped, for garnish

Instructions

1. Rinse the fish pieces and pat dry; season lightly with 1/2 tsp salt and 1/4 tsp black pepper. Set aside.
2. Heat the vegetable oil in a large heavy pot over medium heat. Add the chopped onion and bell pepper and sauté until soft and translucent, about 6–8 minutes.
3. Add the minced garlic, smoked paprika, and ground coriander; cook 1 minute until fragrant. Stir in the tomato paste and cook 2 minutes to deepen the flavor.
4. Add the chopped tomatoes (or canned tomatoes) and cook, stirring occasionally, until they begin to break down, about 6–8 minutes.
5. Pour in the fish stock or water and bring to a gentle simmer. Add the ground crayfish or dried shrimp powder if using, and the whole scotch bonnet pepper for heat; simmer 5 minutes.
6. Stir in the sliced okra and simmer uncovered for 6–8 minutes until the okra is tender but not mushy.
7. Reduce heat to low, create a shallow well and stir in the red palm oil. Gently add the fish chunks to the stew, cover, and simmer very gently 6–8 minutes until fish is opaque and flakes easily.
8. Remove and discard the whole scotch bonnet if used. Stir in lime juice, taste and adjust seasoning with salt and pepper.
9. Garnish with chopped cilantro or parsley and serve hot over steamed rice, boiled yams, or fufu.