Ingredients with Measurements:
- 1 lb. white fish fillets, cut into bite-sized pieces
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 2 tomatoes, chopped
- 2 cups fish stock
- 1 tsp. ground cumin
- 1 tsp. paprika
- 1 tsp. dried oregano
- 1 tsp. salt
- 1/2 tsp. black pepper
- 2 tbsp. olive oil
- 1/4 cup chopped fresh parsley
Special Equipment Needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
- Cutting board
- Chef's knife
Step-by-Step Instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the chopped onion and garlic and sauté for 2-3 minutes until softened.
3. Add the chopped bell peppers and sauté for another 2-3 minutes until they begin to soften.
4. Add the chopped tomatoes, ground cumin, paprika, dried oregano, salt, and black pepper. Stir well to combine.
5. Pour in the fish stock and bring the mixture to a simmer.
6. Add the fish pieces to the pot and gently stir to combine.
7. Cover the pot and simmer for 10-15 minutes until the fish is cooked through and the vegetables are tender.
8. Remove from heat and stir in the chopped fresh parsley.
9. Serve hot with crusty bread or rice.
Time:
Preparation time: 15 minutes
Cooking time: 25 minutes
Temperature:
Simmer over medium heat.
Serving size:
This recipe serves 4-6 people.
Nutritional information:
Calories per serving: 200
Fat: 8g
Carbohydrates: 10g
Protein: 25g
Sodium: 800mg
Substitutions for ingredients:
- Any white fish can be used in place of the recommended fish fillets.
- Chicken or vegetable stock can be used in place of fish stock.
- Fresh parsley can be substituted with cilantro or basil.
Variations:
- Add a can of drained and rinsed chickpeas for extra protein and fiber.
- Use shrimp or scallops in place of the fish.
- Add a pinch of saffron for a more exotic flavor.
Tips and Tricks:
- Be sure to cut the fish into bite-sized pieces to ensure even cooking.
- Use a wooden spoon or spatula to gently stir the fish to prevent it from breaking apart.
- Serve with crusty bread or rice to soak up the flavorful broth.
Storage Instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating Instructions:
Reheat in a pot over medium heat until heated through.
Presentation Ideas:
Serve in individual bowls with a sprig of fresh parsley on top.
Garnishes:
Fresh parsley, cilantro, or basil.
Pairings:
- Crusty bread or rice
- White wine or beer
Suggested Side Dishes:
- Green salad
- Roasted vegetables
Troubleshooting Advice:
- If the stew is too thick, add more stock or water to thin it out.
- If the fish is overcooked, reduce the cooking time or use a lower heat.
Food Safety Advice:
- Be sure to cook the fish to an internal temperature of 145°F to ensure it is safe to eat.
- Store leftovers in the refrigerator within 2 hours of cooking.
Food History:
Editan Fish Stew is a traditional dish from the Yoruba people of Nigeria. It is typically made with fish, tomatoes, peppers, and spices.
Flavor Profiles:
This dish is spicy, savory, and slightly sweet.
Serving Suggestions:
Serve hot with crusty bread or rice.
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Region: Nigerian