Gabon • Africa • medium • 45 mins
Gabon Nganga ya Mbouda
Description
Nganga ya Mbouda is a traditional Gabonese fish stew that highlights the rich flavors of the region’s fresh fish and local spices. This dish is often enjoyed as a communal meal, reflecting the importance of sharing and family in Gabonese culture.
Ingredients
- 1 kg fresh fish (tilapia or catfish), cleaned and cut into pieces
- 2 tablespoons palm oil
- 1 large onion, chopped
- 4 cloves garlic, minced
- 1-2 fresh chili peppers, chopped
- 2 large tomatoes, chopped
- 1 bell pepper, chopped
- 1 teaspoon ground black pepper
- 1 teaspoon ground coriander
- 1 teaspoon salt
- 2 cups fish stock or water
- 1 bunch fresh parsley or cilantro, chopped
- Juice of 1 lemon
Instructions
- In a large pot, heat the palm oil over medium heat. Add the chopped onions and sauté until translucent.
- Stir in the minced garlic and chopped chili peppers, cooking for another minute.
- Add the chopped tomatoes and bell pepper, cooking until the tomatoes break down and form a sauce.
- Season with black pepper, ground coriander, and salt.
- Pour in the fish stock or water, bringing the mixture to a simmer.
- Carefully add the fish pieces to the pot, ensuring they are submerged in the sauce.
- Cover and cook for about 15-20 minutes, or until the fish is cooked through.
- Stir in the chopped parsley or cilantro and lemon juice just before serving.
- Serve hot with rice or cassava.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Nganga ya Mbouda is rich in high-quality protein from the fresh fish, which supports muscle health and repair. The inclusion of palm oil provides healthy fats, particularly vitamin E and beta-carotene, which are beneficial for skin health and immune function. Garlic and chili peppers contribute anti-inflammatory and antioxidant properties, enhancing overall wellness. This dish is naturally dairy-free and gluten-free, making it suitable for various dietary restrictions while celebrating Gabon’s culinary heritage.
Cultural Significance
Fish is a staple in Gabonese cuisine, and Nganga ya Mbouda showcases the country’s abundant aquatic resources. This dish is often prepared during family gatherings and celebrations, symbolizing unity and the importance of community.
Explore More Recipes
🌍 More Gabon Recipes – Discover authentic dishes from Gabon
🗺️ More Africa Cuisine – Explore recipes from across Africa
🥗 More dairy-free Recipes – Browse our dairy-free collection
👨🍳 Similar Difficulty Recipes – Find more medium recipes
🔍 Browse All Recipes – Search our complete collection of 1,000+ African and Caribbean recipes