West African Fish Stew

Ingredients

While the original Panamanian dish, Dzik de pescado, is a fish stew made with coconut milk and Panamanian spices, the West African adaptation focuses on a tomato-based sauce infused with aromatic spices like ginger, garlic, and chili peppers. This adaptation brings a different flavor profile to the dish, with a balance of heat, tanginess, and earthiness. Additionally, the West African version is typically served with rice or bread, providing a hearty and satisfying meal. We alse have the original recipe for Dzik de pescado, so you can check it out.

• 500g (1.1 lb) white fish fillets, cut into chunks 500g (1.1 lb) white fish fillets, cut into chunks
• 2 tablespoons vegetable oil 2 tablespoons vegetable oil
• 1 onion, finely chopped 1 onion, finely chopped
• 2 cloves of garlic, minced 2 cloves of garlic, minced
• 1 thumb-sized piece of ginger, grated 1 thumb-sized piece of ginger, grated
• 2 tomatoes, diced 2 tomatoes, diced
• 1 red bell pepper, sliced 1 red bell pepper, sliced
• 1 green bell pepper, sliced 1 green bell pepper, sliced
• 2 scotch bonnet peppers, finely chopped 2 scotch bonnet peppers, finely chopped
• 1 teaspoon ground coriander 1 teaspoon ground coriander
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon paprika 1 teaspoon paprika
• 1 teaspoon dried thyme 1 teaspoon dried thyme
• 400g (14 oz) canned diced tomatoes 400g (14 oz) canned diced tomatoes
• 250ml (1 cup) fish or vegetable stock 250ml (1 cup) fish or vegetable stock
• Salt and pepper, to taste Salt and pepper, to taste
• Fresh cilantro, for garnish Fresh cilantro, for garnish

Nutrition

• Calories (kcal / KJ): 250 kcal / 1046 KJ
• Fat (total, saturated): 12g, 2g
• Carbohydrates (total, sugars): 10g, 6g
• Protein: 25g
• Fiber: 3g
• Salt: 1g

Preparation

1. 1.
   Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and sauté until translucent.
2. 2.
   Add the minced garlic and grated ginger to the pot and cook for another minute, until fragrant.
3. 3.
   Stir in the diced tomatoes, sliced bell peppers, and chopped scotch bonnet peppers. Cook for 5 minutes, until the vegetables start to soften.
4. 4.
   Add the ground coriander, cumin, paprika, and dried thyme to the pot. Stir well to coat the vegetables with the spices.
5. 5.
   Pour in the canned diced tomatoes and fish or vegetable stock. Season with salt and pepper to taste.
6. 6.
   Bring the stew to a simmer and gently add the fish chunks. Cook for 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.
7. 7.
   Taste and adjust the seasoning if needed. Garnish with fresh cilantro before serving.

Treat your ingredients with care...

• Fish — Choose a firm white fish like cod, haddock, or tilapia for this stew. Make sure to cut the fish into evenly sized chunks to ensure even cooking.

Tips & Tricks

• For an extra kick of heat, add more scotch bonnet peppers or a pinch of cayenne pepper.
• Feel free to add other vegetables like okra or eggplant to the stew for added texture and flavor.
• If you prefer a thicker stew, you can mix a tablespoon of cornstarch with water and add it to the pot during the last few minutes of cooking.

Serving advice

Serve the West African Fish Stew hot with a side of fluffy rice or crusty bread. Garnish with fresh cilantro for a burst of freshness.

Presentation advice

To make the dish visually appealing, arrange the fish chunks on top of the stew and sprinkle some chopped cilantro over them. Serve in colorful bowls or plates to enhance the vibrant colors of the stew.