Hearty greens and fish stew in vibrant African flavors.
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Nutrition per Serving
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
- 1Blend 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.
- 2In a small bowl, soak the bitter leaf in hot water until it softens, approximately 10 minutes. Afterward, drain the leaves and finely chop them.
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.
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