African Fish and Greens Stew

Ingredients

Estimated total cost: €17.80 · €2.97/serving

• 1 medium onion, quartered through root endEst. price €0.20–€0.45
• 3 plum tomatoes, quarteredEst. price €0.75–€1.50
• 1 red bell pepper, ribs and seeds removed, cut into large piecesEst. price €1.00–€2.20
• 1 Scotch bonnet or habanero chileEst. price €0.15–€0.40
• 4 garlic cloves, peeled and left whole (lightly crush for enhanced flavor)Est. price €0.20–€0.50
• 2 tablespoons of premium dried bitter leafEst. price €1.50–€3.00
• 4 skinless tilapia or other whitefish fillets (about 1lb. total), cut into 2 piecesEst. price €8.00–€14.00
• 4 teaspoons of Old Bay seasoningEst. price €0.40–€0.80
• Vegetable oil (for frying; about 1 cup, for a crispy texture, heat oil to the right temperature)Est. price €1.20–€2.50
• 2 tablespoons of extra-virgin olive oilEst. price €0.30–€0.70

Steps

1. 1

   Blend onion, tomatoes, bell pepper, chile, and garlic in a blender until smooth, adding water gradually if necessary to achieve a purée consistency. Once smooth, set the purée aside for later use.

2. 2

   In a small bowl, soak the bitter leaf in hot water until it softens, approximately 10 minutes. Afterward, drain the leaves and finely chop them.

3. 3

   Begin by seasoning the fish with Old Bay in a spacious bowl, ensuring an even coating. Heat vegetable oil in a deep saucepan or Dutch oven over medium-high heat until it shimmers and reaches ¼ inch up the sides. In batches, carefully lay out the seasoned fish to fry, flipping halfway through, until they achieve a golden hue which should take around 6 to 8 minutes. Once fried, use a slotted spoon to transfer the fish onto paper towels to drain off any excess oil.

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• Cultural note

  African Fish and Greens Stew is a traditional dish enjoyed in various African countries, known for its vibrant flavors and nutritious ingredients like bitter leaf, kale, and tilapia. It reflects the rich culinary heritage of African cuisine.

• Seasonal note

  This African Fish and Greens Stew is best enjoyed during the cooler months when hearty stews are comforting and nutritious greens like kale are in season.

• Health note

  This dish is a good source of protein, vitamins A, C, and K, and fiber from the vegetables. However, it is high in fat and sodium, so moderation is key for those watching their intake of these nutrients.