Central African Republic • Africa • medium • 45 mins
Central African Republic Saka Saka na Mpozo
Description
Saka Saka na Mpozo is a traditional fish stew that showcases the rich culinary heritage of the Central African Republic. This dish is not only a staple in many households but also serves as a symbol of community and sharing during family gatherings and celebrations.
Ingredients
- 500g fresh fish (tilapia or catfish)
- 2 tablespoons vegetable oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, chopped
- 2 medium tomatoes, diced
- 1 teaspoon ground ginger
- 1 teaspoon paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 cups fish stock or water
- 1 cup okra, sliced
- 1 tablespoon fresh parsley, chopped
Instructions
- Clean and gut the fish, then cut it into pieces. Season with salt, pepper, and paprika.
- In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and garlic, sautéing until translucent.
- Add the bell pepper and diced tomatoes, cooking until the tomatoes soften.
- Stir in the ground ginger and cook for another minute.
- Pour in the fish stock or water, bringing it to a simmer.
- Gently add the fish pieces to the pot, ensuring they are submerged in the liquid.
- Add the sliced okra and simmer for about 15-20 minutes, or until the fish is cooked through.
- Adjust seasoning as needed and sprinkle with fresh parsley before serving.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Saka Saka na Mpozo is rich in high-quality protein from the fresh fish, which supports muscle health and aids in tissue repair. The inclusion of vegetables like onions, bell peppers, and tomatoes provides essential vitamins and antioxidants, promoting overall health and reducing inflammation. Additionally, this dish is dairy-free and gluten-free, making it suitable for individuals with dietary restrictions, while the healthy fats from vegetable oil contribute to heart health.
Cultural Significance
This dish reflects the reliance on local fish and vegetables, highlighting the Central African Republic’s connection to its natural resources. It is often prepared during communal meals, reinforcing social bonds and cultural identity.
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