Equatorial Guinea • Africa • medium • 45 mins
Equatorial Guinea Fish Stew
Description
Fish Stew is a traditional dish in Equatorial Guinea, showcasing the country’s rich coastal resources. This hearty stew is often enjoyed with family and friends, reflecting the communal spirit of the culture.
Ingredients
- 1 kg of fresh fish (such as snapper or tilapia), cleaned and cut into pieces
- 2 tablespoons of vegetable oil
- 1 large onion, chopped
- 2 cloves of garlic, minced
- 1 bell pepper, chopped
- 2 medium tomatoes, chopped
- 1 tablespoon of tomato paste
- 1 teaspoon of paprika
- 1 teaspoon of ground black pepper
- 1 teaspoon of salt
- 1-2 cups of water or fish stock
- 1 bay leaf
- 1 teaspoon of fresh parsley, chopped (for garnish)
- 1-2 green chilies, chopped (optional for heat)
Instructions
- In a large pot, heat the vegetable oil over medium heat.
- Add the chopped onion and minced garlic, sautéing until the onion is translucent.
- Stir in the chopped bell pepper and cook for another 2-3 minutes.
- Add the chopped tomatoes and tomato paste, cooking until the tomatoes soften.
- Season with paprika, black pepper, and salt.
- Pour in the water or fish stock, add the bay leaf, and bring to a simmer.
- Carefully add the fish pieces to the pot, ensuring they are submerged in the liquid.
- Cover and cook for about 15-20 minutes, or until the fish is cooked through and flakes easily.
- If using, add the chopped green chilies for extra heat.
- Remove from heat, garnish with fresh parsley, and serve hot.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish, shellfish
Health Benefits
This Fish Stew is rich in high-quality protein from the fresh fish, supporting muscle health and repair. The inclusion of vegetables like onions, bell peppers, and tomatoes provides essential vitamins and antioxidants, promoting immune function and reducing inflammation. Additionally, being dairy-free and gluten-free makes it suitable for various dietary needs. The dish reflects the cultural heritage of Equatorial Guinea, emphasizing the use of fresh, local ingredients that contribute to overall wellness.
Cultural Significance
Fish Stew is a staple in Equatorial Guinean households, often prepared during family gatherings and special occasions. It highlights the importance of fish in the local diet and the community’s connection to the sea.
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