Cookbook:Zambian Fish Stew

Zambian Fish Stew
Category	Stew recipes
Difficulty

Cookbook | Ingredients | Recipes

Zambian fish stew is a delightful and flavorful dish that showcases the rich taste of fish in Zambian cuisine. This stew is made with tender fish pieces cooked in a savory tomato-based sauce with a blend of aromatic spices. It's a popular and comforting meal in Zambia, often served with nshima or rice.

Ingredients

• 2 tablespoons vegetable oil
• 1 onion, finely chopped
• 2 cloves of garlic, minced
• 1 tomato, diced
• 1 green bell pepper, diced
• 1 red bell pepper, diced
• 1 hot pepper (optional, for heat), chopped
• 1 pound fish (e.g. tilapia, catfish, or any firm white fish), cut into pieces
• 1 cup fish stock
• 1 teaspoon ground cayenne pepper
• 1 teaspoon ground paprika
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon salt

Equipment

• Large pot
• Cutting board
• Knife
• Wooden spoon

Procedure

1. In a large pot, heat the vegetable oil over medium heat.
2. Add the chopped onion and minced garlic to the pot. Sauté until the onions are soft and translucent.
3. Add the diced tomato, green bell pepper, and red bell pepper to the pot. Cook until the vegetables are tender.
4. Pour in the fish stock or water and bring the mixture to a simmer.
5. Gently place the fish pieces into the pot, making sure they are submerged in the liquid.
6. Season the stew with ground cayenne pepper, ground paprika, ground cumin, ground coriander, and salt. Stir well to distribute the spices.
7. Cover the pot and let the stew simmer for about 15–20 minutes, or until the fish is cooked through and flakes easily with a fork.
8. Taste the stew and adjust the seasoning if needed, adding more salt or spices according to your preference.
9. Remove the pot from the heat and let rest for a few minutes before serving.

Notes, tips, and variations

• Zambian fish stew can be served with nshima, a thick maize meal porridge, or with rice.
• Feel free to add other vegetables like okra or spinach to the stew for added taste and nutrition.
• If you prefer a spicier stew, you can increase the amount of hot pepper or add some ground chile powder.
• Fish is an excellent source of protein, omega-3 fatty acids, and various essential nutrients.
• The combination of vegetables and aromatic spices adds vitamins and antioxidants to the stew.