African Pompano Fish Stew Recipes

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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

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

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

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

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