Angolan Calulu with Fresh Fish and Vegetables

Ingredients

• 500g (1.1 lb) fresh fish fillets (cod or tilapia) 500g (1.1 lb) fresh fish fillets (cod or tilapia)
• 2 tablespoons palm oil 2 tablespoons palm oil
• 1 onion, finely chopped 1 onion, finely chopped
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 1 teaspoon paprika 1 teaspoon paprika
• 2 bay leaves 2 bay leaves
• 1 cup okra, sliced 1 cup okra, sliced
• 1 eggplant, diced 1 eggplant, diced
• 2 tomatoes, chopped 2 tomatoes, chopped
• 1 bell pepper, sliced 1 bell pepper, sliced
• 1 carrot, sliced 1 carrot, sliced
• Salt and pepper to taste Salt and pepper to taste
• Fresh cilantro, for garnish Fresh cilantro, for garnish

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 15g, 3g
• Carbohydrates (total, sugars): 15g, 6g
• Protein: 30g
• Fiber: 6g
• Salt: 1.5g

Preparation

1. 1.
   In a large pot, heat the palm oil over medium heat.
2. 2.
   Add the chopped onion and minced garlic to the pot and sauté until they become translucent.
3. 3.
   Stir in the paprika and bay leaves, allowing the spices to release their flavors.
4. 4.
   Add the fish fillets to the pot and cook for a few minutes on each side until they are lightly browned.
5. 5.
   Remove the fish from the pot and set aside.
6. 6.
   In the same pot, add the sliced okra, diced eggplant, chopped tomatoes, sliced bell pepper, and sliced carrot.
7. 7.
   Season with salt and pepper to taste and stir well to combine.
8. 8.
   Return the fish to the pot, nestling it among the vegetables.
9. 9.
   Pour enough water into the pot to cover the ingredients.
10. 10.
    Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 30 minutes, or until the fish is cooked through and the vegetables are tender.
11. 11.
    Remove the bay leaves from the pot.
12. 12.
    Serve the Calulu hot, garnished with fresh cilantro.

Treat your ingredients with care...

• Fish — Ensure that the fish fillets are fresh and free from any unpleasant odor. If using frozen fish, thaw it completely before cooking to ensure even cooking and optimal flavor.

Tips & Tricks

• If palm oil is not available, you can substitute it with vegetable oil, although it may slightly alter the flavor.
• Adjust the amount of paprika according to your spice preference.
• Feel free to add other vegetables of your choice, such as cabbage or spinach, to personalize the dish.
• Serve Calulu with funge, rice, or crusty bread for a complete meal.
• Leftovers can be refrigerated and reheated the next day for an equally delicious meal.

Serving advice

Serve the Angolan Calulu hot, accompanied by a generous portion of funge or steamed rice. Garnish with fresh cilantro for added freshness and aroma.

Presentation advice

Present the Calulu in a large serving dish, allowing the vibrant colors of the fish and vegetables to shine through. Sprinkle some chopped cilantro on top for an appealing touch. Serve with funge or rice on the side.