Ingredients with Measurements:
- 2 tablespoons of olive oil
- 1 large onion, diced
- 2 cloves garlic, minced
- 2 tablespoons of tomato paste
- 1 teaspoon of smoked paprika
- 1 teaspoon of ground cumin
- 1 teaspoon of dried oregano
- 1 teaspoon of ground coriander
- 1 teaspoon of sea salt
- 1/2 teaspoon of freshly ground black pepper
- 2 cups of vegetable broth
- 2 large potatoes, peeled and diced
- 1 large red bell pepper, diced
- 1 large green bell pepper, diced
- 2 cups of diced tomatoes
- 1 pound of white fish fillets, cut into cubes
- 2 tablespoons of freshly chopped parsley
Special Equipment Needed:
- Large pot
- Knife
- Cutting board
- Measuring spoons
Step-by-Step Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic and sauté until the onion is softened, about 5 minutes.
3. Add the tomato paste, smoked paprika, cumin, oregano, coriander, salt and pepper and stir to combine.
4. Add the vegetable broth, potatoes, bell peppers, and tomatoes and bring to a boil.
5. Reduce the heat to low and simmer for 15 minutes, stirring occasionally.
6. Add the fish and parsley and simmer for an additional 5 minutes, or until the fish is cooked through.
7. Serve hot.
Time:
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Temperature: Medium heat
Serving Size: 4 servings
Nutritional Information:
Calories: 250
Fat: 7g
Carbohydrates: 27g
Protein: 20g
Substitutions for Ingredients
- Olive oil: canola oil or avocado oil
- Onion: shallots or leeks
- Garlic: garlic powder
- Tomato paste: tomato sauce
- Smoked paprika: regular paprika
- Ground cumin: ground coriander
- Dried oregano: fresh oregano
- Ground coriander: ground cumin
- Vegetable broth: chicken broth
- Potatoes: sweet potatoes
- Red bell pepper: yellow bell pepper
- Green bell pepper: orange bell pepper
- White fish fillets: salmon fillets
- Parsley: cilantro
Variations:
- Add 1/2 cup of white wine to the stew for an extra depth of flavor.
- Add 1/2 teaspoon of red pepper flakes for a spicy kick.
- Substitute the fish with shrimp or scallops.
- Add 1/2 cup of cooked quinoa for added protein.
Tips and Tricks:
- Make sure to dice the vegetables into small pieces so they cook quickly.
- Use fresh herbs for the best flavor.
- Use a firm white fish for the best texture.
Storage Instructions:
Store the stew in an airtight container in the refrigerator for up to 3 days.
Reheating Instructions:
Reheat the stew in a pot over medium heat until it is heated through.
Presentation Ideas:
Serve the stew in individual bowls with a dollop of sour cream and a sprinkle of freshly chopped parsley.
Garnishes:
Sour cream, freshly chopped parsley, freshly grated Parmesan cheese.
Pairings:
Serve with a side of crusty bread or a green salad.
Suggested Side Dishes:
Crusty bread, green salad, roasted vegetables.
Troubleshooting Advice:
If the stew is too thick, add a bit more broth or water to thin it out.
Food Safety Advice:
Make sure to cook the fish until it is cooked through and no longer pink in the center.
Food History:
Ngome fish stew is a traditional dish from the Congo region of Africa. It is a hearty stew made with fish, vegetables, and spices.
Flavor Profiles:
This stew has a smoky, savory flavor with a hint of sweetness from the bell peppers.
Serving Suggestions:
Serve the stew with a side of crusty bread or a green salad.
Related Categories
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Region: West African