African Fish Stew Recipes

EAST AFRICAN FISH STEW

East African Fish Stew image

Use any firm fish here, and whatever shrimp or crab you have available. I like making a fish stock from the heads and bones of the fish I am using, but you can skip that and use chicken stock instead, or even water. Use coconut water for the water in the stew if you can get it, otherwise just skip it. Serve this fish stew with rice.

Provided by Hank Shaw

Categories Soup

Time 1h

Number Of Ingredients 19

Ingredients

2 to 4 pounds fish heads and bones, gills and guts removed
2 quarts coconut water or just plain water
1 cup chopped onion
2 celery stalks, chopped
2 carrots, chopped
3 bay leaves
A 1-inch piece of ginger, chopped
2 tablespoons red palm oil, peanut oil or vegetable oil
2 cups chopped onion
1 8-ounce can tomato sauce
1 to 2 tablespoons curry powder
1 large potato, peeled and cut into 1-inch chunks
2 sweet bell peppers, diced
2 plum tomatoes, diced
1 to 2 habanero chiles, minced ((optional))
1 cup coconut milk
1 pound fish, skinless and boneless, cut into 1-inch chunks
1/2 to 1 pound peeled shrimp or crabmeat
1/4 cup chopped cilantro

Steps:

In a large, heavy pot like a Dutch oven, heat the oil over medium-high heat and saute the onions until soft, but not browned.
Add the tomato sauce, curry powder and potatoes and stir well. Pour in about 6 cups of the broth you just made, or chicken stock. Bring to a simmer and taste for salt. Simmer gently until the potatoes are almost tender, about 20 minutes.
Add the sweet peppers, the chiles, the diced tomato and the coconut milk. Stir well and simmer gently for 10 minutes.
Add the fish and shrimp and simmer until the shrimp are nice and pink, about 5 to 10 minutes. Add the cilantro, cook another minute, then serve.

Nutrition Facts : Calories 364 kcal, Carbohydrate 32 g, Protein 28 g, Fat 15 g, SaturatedFat 9 g, Cholesterol 54 mg, Sodium 726 mg, Fiber 8 g, Sugar 15 g, ServingSize 1 serving

AFRICAN POMPANO FISH STEW

African Pompano Fish Stew image

This stew is inspired by my love for jollof rice, a West African staple. It is loaded with onions, tomatoes, fresh garlic, carrots, and spices, and simmered long enough for all the flavors to blend well. Serve with naan bread to sop up all the extra broth.

Provided by CookingWithShelia

Categories Fish Soup

Time 55m

Yield 6

Number Of Ingredients 14

Ingredients

1 tablespoon seafood seasoning
1 tsp ground yellow African pepper
1 (6 ounce) can tomato paste
1 (2 pound) whole Golden Pompano fish
2 ½ tablespoons palm oil
1 medium yellow onion, chopped
2 large carrots, sliced
1 medium red bell pepper, cut into bite-sized pieces
1 medium green bell pepper, cut into bite-sized pieces
1 medium sweet potato, peeled and cut into bite-sized pieces
4 cloves garlic, chopped
1 (14.5 ounce) can fire-roasted diced tomatoes, undrained
3 cups seafood stock
2 large fresh bay leaves

Steps:

Preheat the oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper.
Mix seafood seasoning and ground yellow pepper together in a small bowl. Place tomato paste in another bowl and mix in 1/2 of the seasoning mixture; set aside.
Clean fish and pat dry. Season both sides with the remaining seasoning mixture. Place on the prepared baking sheet.
Bake in the preheated oven for 10 minutes.
Meanwhile, heat oil in a Dutch oven. Add onion, carrots, bell peppers, sweet potato, and garlic. Stir well and cook until vegetables begin to soften 3 to 5 minutes. Stir in the reserved tomato paste mixture until well combined.
Add diced tomatoes and juice; stir well. Stir in seafood stock. Lower heat, cover with a lid, and simmer until sweet potatoes are soft, but not mushy, 5 to 8 minutes.
Add fish to the pot. Put the lid back on and simmer for 5 minutes. Taste and adjust seasoning if needed.

Nutrition Facts : Calories 387.6 calories, Carbohydrate 22.3 g, Cholesterol 99.6 mg, Fat 19.2 g, Fiber 4.8 g, Protein 32 g, SaturatedFat 8.2 g, Sodium 1106.1 mg

AFRICAN FISH STEW

African Fish Stew image

My husband is from Kenya and I have had to learn new recipes and styles of cooking. This is one I invented myself. It is nice and light and fast to cook. Perfect for the summer. You can serve with white rice or the Kenyan staple food ugali. Ugali consists of simply boiling water and then adding white corn meal until texture is solid.

Provided by Gina Gichuru

Categories Soups, Stews and Chili Recipes Soup Recipes Seafood Fish Soup Recipes

Time 35m

Yield 4

Number Of Ingredients 10

Ingredients

1 tablespoon olive oil
1 onion, chopped
1 cup seafood stock
¼ cup tomato paste
1 head bok choy, chopped
3 cloves garlic, chopped
1 teaspoon gumbo file powder
salt and ground black pepper to taste
2 saffron threads, or to taste
3 pounds tilapia fillets

Steps:

Heat oil in a skillet over medium heat. Add onion; cook and stir until translucent, about 5 minutes. Add seafood stock and tomato paste. Add bok choy, garlic, gumbo file, salt, pepper, and saffron; cook and stir until well incorporated, about 5 minutes. Add tilapia. Let simmer until flavors blend and fish flakes easily with a fork, 15 to 20 minutes.

Nutrition Facts : Calories 437.1 calories, Carbohydrate 12 g, Cholesterol 125.6 mg, Fat 8.9 g, Fiber 2.9 g, Protein 74.5 g, SaturatedFat 1.6 g, Sodium 488.9 mg, Sugar 5.8 g

NORTH AFRICAN FISH SOUP

North African Fish Soup image

Tweeked to my liking. Originally called for pureeing, but I don't think a fish soup/stew should be pureed.

Provided by Parsley

Categories Clear Soup

Time 40m

Yield 6 serving(s)

Number Of Ingredients 15

Ingredients

2 tablespoons olive oil
1 large sweet onion, chopped
3 celery ribs, diced
3 -4 garlic cloves, minced
1/2-1 teaspoon paprika
1/2 teaspoon turmeric
1/2 teaspoon ground coriander
6 cups chicken broth
1 1/2 lbs firm white fish fillets, raw
1 (15 ounce) can diced tomatoes, undrained
2 large potatoes, peeled and diced small
2 -3 saffron threads, crushed
1 bay leaf
salt, to taste
pepper, to taste

Steps:

Heat olive oil in a large pot; saute the onions, celery, garlic, paprika, tumeric and coriander until soft and fragrant.
Add the broth, raw fish, tomatoes, potatoes, saffron and bay leaf.
Bring to a soft boil; reduce heat and simmer, stirring often, until potatoes are tender and fish flakes (about 15 minutes). The fish should fall into pieces with stirring.
Remove the bay leaf.
Add salt and pepper to taste.

Nutrition Facts : Calories 305.7, Fat 7.8, SaturatedFat 1.4, Cholesterol 76.2, Sodium 857, Carbohydrate 28.9, Fiber 4.5, Sugar 5, Protein 29.4

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