Ingredients with Measurements:
- 1 lb. moale fish, cut into pieces
- 1 lb. fresh okra, trimmed and sliced
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 tomatoes, chopped
- 1 tsp. ground cumin
- 1 tsp. paprika
- 1 tsp. salt
- 1/2 tsp. black pepper
- 1/4 cup olive oil
- 2 cups water
- 1/4 cup chopped fresh parsley
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon
Step-by-step instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion and garlic and sauté until softened, about 5 minutes.
2. Add the chopped tomatoes, cumin, paprika, salt, and black pepper. Cook for 5 minutes, stirring occasionally.
3. Add the sliced okra and stir to combine. Cook for 5 minutes, stirring occasionally.
4. Add the moale fish pieces and stir to combine. Pour in the water and bring to a boil.
5. Reduce the heat to low and simmer for 20-25 minutes, or until the fish is cooked through and the okra is tender.
6. Stir in the chopped parsley and serve hot.
- Time:
Preparation time: 15 minutes
- Cooking time: 30 minutes
Temperature:
- Medium heat for sautéing and simmering
Serving size:
- 4 servings
Nutritional information:
- Calories per serving: 290
- Fat: 16g
- Carbohydrates: 14g
- Protein: 23g
Substitutions for ingredients:
- Moale fish can be substituted with any firm white fish, such as cod or halibut.
- Fresh okra can be substituted with frozen okra.
Variations:
- Add diced potatoes to the pot for a heartier meal.
- Use shrimp instead of fish for a seafood twist.
- Add a can of chickpeas for extra protein and texture.
Tips and tricks:
- To reduce the sliminess of the okra, blanch it in boiling water for 2-3 minutes before adding it to the pot.
- If the stew is too thick, add more water as needed.
- Serve with crusty bread to soak up the flavorful broth.
Storage instructions:
- Store leftovers 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 sprinkle of fresh parsley on top.
Garnishes:
- Fresh parsley or cilantro
Pairings:
- Crusty bread or rice
Suggested side dishes:
- Grilled vegetables or a simple salad
Troubleshooting advice:
- If the stew is too thin, simmer for a few more minutes to reduce the liquid.
- If the stew is too thick, add more water as needed.
Food safety advice:
- Make sure the fish is cooked through before serving.
Food history:
- Moale with okra is a traditional dish from the Mediterranean region, where fish and vegetables are staples of the cuisine.
Flavor profiles:
- Savory, slightly spicy, and aromatic
Serving suggestions:
- Serve hot as a main dish for lunch or dinner.
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Region: West African