East African Fish Stew Recipes

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

MTORI (EAST AFRICAN STEW)

Mtori (East African Stew) image

This is a recipe out of a children's cookbook my parents bought me when I was little - in fact it's the first cookbook I ever owned called, 'Many Hands' from UNICEF. It's in storage right now, but when I get it out of storage I'll post more recipes from it.

Provided by Recipe Junkie

Categories Stew

Time 2h15m

Yield 4-6 serving(s)

Number Of Ingredients 7

Ingredients

3 lbs short rib of beef, cut into 3-inch lengths (a whole chicken can be substituted)
1 quart water
2 teaspoons salt
3 medium ripe plantains, peeled and sliced into rounds 1/4-inch thick
3 medium boiling potatoes, peeled and quartered, then placed in a bowl of cold water to prevent discoloration
2 medium size onions, peeled and coarsely chopped
1 tablespoon butter

Steps:

Combine ribs, water and salt in heavy 3-4 qt casserole and bring to boil over high heat, skimming off foam and scum.
Reduce heat to low and simmer partially covered, 1 and 1/2 hours.
Add plantains, drained potatoes and onions and simmer for 30 minutes or until meat is tender and potatoes are mashed easily.
With tongs, transfer short ribs to a plate.
Remove bones, cut fat off.
Cut meat into 1/2" pieces.
Puree soup return to casserole.
Stir in butter and meat and simmer to reheat.
Serve in soup plates.

Nutrition Facts : Calories 1621, Fat 126.8, SaturatedFat 55.7, Cholesterol 266.2, Sodium 1365.7, Carbohydrate 68.9, Fiber 5.7, Sugar 23.4, Protein 53.2

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