Cookbook:Zambian Fish Stew
|Zambian Fish Stew|
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.
- 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
- In a large pot, heat the vegetable oil over medium heat.
- Add the chopped onion and minced garlic to the pot. Sauté until the onions are soft and translucent.
- Add the diced tomato, green bell pepper, and red bell pepper to the pot. Cook until the vegetables are tender.
- Pour in the fish stock or water and bring the mixture to a simmer.
- Gently place the fish pieces into the pot, making sure they are submerged in the liquid.
- Season the stew with ground cayenne pepper, ground paprika, ground cumin, ground coriander, and salt. Stir well to distribute the spices.
- 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.
- Taste the stew and adjust the seasoning if needed, adding more salt or spices according to your preference.
- Remove the pot from the heat and let rest for a few minutes before serving.
Notes, tips, and variations edit
- 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 chili 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.