Liberia • Africa • medium • 55 mins
Liberia Liberian Fish Stew
Description
Liberian Fish Stew is a hearty and flavorful dish made with fresh fish, vegetables, and spices, reflecting the rich culinary heritage of Liberia. It is often enjoyed with rice and is a staple in many households, symbolizing community and togetherness.
Ingredients
- 2 pounds of fresh fish (such as tilapia or snapper), cleaned and cut into pieces
- 1/4 cup of palm oil
- 1 large onion, chopped
- 2 cloves of garlic, minced
- 1-2 fresh peppers (scotch bonnet or habanero), chopped
- 2 medium tomatoes, chopped
- 1 teaspoon of ground black pepper
- 1 teaspoon of salt
- 1 teaspoon of ground ginger
- 1 cup of water or fish stock
- 1 cup of chopped green leafy vegetables (such as cassava leaves or spinach)
- Juice of 1 lime
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 peppers, cooking for an additional 2 minutes.
- Add the chopped tomatoes, ground black pepper, salt, and ground ginger. Cook until the tomatoes break down and form a sauce.
- Carefully add the fish pieces to the pot, ensuring they are coated with the sauce.
- Pour in the water or fish stock, bringing the mixture to a gentle simmer. Cover and cook for about 15-20 minutes, or until the fish is cooked through.
- Add the chopped green leafy vegetables and lime juice, stirring gently to combine. Cook for an additional 5 minutes.
- Serve hot with rice or fufu.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Liberian Fish Stew is rich in high-quality protein from fresh fish, which supports muscle health and provides essential amino acids. The use of palm oil adds healthy fats and is a source of antioxidants, while garlic and ginger contribute anti-inflammatory properties. This dish is naturally dairy-free and gluten-free, making it a suitable option for various dietary needs, and it reflects the cultural significance of communal eating and nourishment in Liberian cuisine.
Cultural Significance
Fish stew is a beloved dish in Liberia, often prepared for family gatherings and communal meals. It showcases the abundance of fresh fish available along the coast and highlights the importance of communal eating in Liberian culture.
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