Mbatan Kawali - Spicy Cameroonian Fish Stew

Ingredients

• 500g (1.1 lb) firm white fish fillets, cut into chunks 500g (1.1 lb) firm white fish fillets, cut into chunks
• 2 tablespoons vegetable oil 2 tablespoons vegetable oil
• 1 onion, finely chopped 1 onion, finely chopped
• 3 garlic cloves, minced 3 garlic cloves, minced
• 1 red bell pepper, diced 1 red bell pepper, diced
• 1 green bell pepper, diced 1 green bell pepper, diced
• 2 tomatoes, diced 2 tomatoes, diced
• 2 tablespoons tomato paste 2 tablespoons tomato paste
• 1 cup (240ml) fish or vegetable broth 1 cup (240ml) fish or vegetable broth
• 1 cup (240ml) coconut milk 1 cup (240ml) coconut milk
• 2 teaspoons paprika 2 teaspoons paprika
• 1 teaspoon cayenne pepper (adjust to taste) 1 teaspoon cayenne pepper (adjust to taste)
• 1 teaspoon ground ginger 1 teaspoon ground ginger
• 1 teaspoon ground coriander 1 teaspoon ground coriander
• 1 teaspoon dried thyme 1 teaspoon dried thyme
• Salt and pepper to taste Salt and pepper to taste
• Fresh cilantro, chopped (for garnish) Fresh cilantro, chopped (for garnish)

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 18g, 12g
• Carbohydrates (total, sugars): 10g, 5g
• Protein: 30g
• Fiber: 3g
• Salt: 1.5g

Preparation

1. 1.
   Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and minced garlic, sauté until fragrant and translucent.
2. 2.
   Add the diced bell peppers and tomatoes to the pot, stirring occasionally until they soften.
3. 3.
   Stir in the tomato paste, paprika, cayenne pepper, ground ginger, ground coriander, dried thyme, salt, and pepper. Cook for a minute to release the flavors.
4. 4.
   Pour in the fish or vegetable broth and coconut milk, stirring well to combine. Bring the mixture to a gentle simmer.
5. 5.
   Carefully add the fish chunks to the pot, ensuring they are submerged in the sauce. Cover and let it simmer for about 10-15 minutes, or until the fish is cooked through and flakes easily with a fork.
6. 6.
   Taste and adjust the seasoning if needed. Sprinkle with fresh cilantro before serving.
7. 7.
   Serve the Mbatan Kawali hot with steamed rice or fufu.

Treat your ingredients with care...

• Fish — Ensure that the fish fillets are fresh and firm to maintain their texture in the stew.
• Coconut milk — Shake the can of coconut milk well before using to ensure the creamy part is evenly distributed.

Tips & Tricks

• For an extra kick of heat, add a finely chopped scotch bonnet pepper to the stew.
• If you prefer a thicker sauce, mix a tablespoon of cornstarch with water and add it to the stew during the last few minutes of cooking.
• Feel free to customize the vegetables in the stew according to your preference. Okra or eggplant can be great additions.
• To save time, you can use pre-made fish or vegetable broth instead of making it from scratch.
• Leftovers of Mbatan Kawali taste even better the next day as the flavors continue to develop.

Serving advice

Serve Mbatan Kawali in deep bowls, allowing the aromatic steam to entice your senses. Garnish with fresh cilantro for a pop of color and added freshness. Accompany the stew with a side of steamed rice or fufu to complete the meal.

Presentation advice

To present Mbatan Kawali beautifully, ladle the stew into individual bowls, ensuring each serving has a generous amount of fish and sauce. Sprinkle some chopped cilantro on top for an appealing touch. Serve with a side of fluffy white rice or a mound of fufu on a separate plate.