Ingredients with Measurements:
- 1 lb of white fish fillets (such as cod or tilapia)
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 can of diced tomatoes (14 oz)
- 1 can of tomato sauce (8 oz)
- 2 cups of fish or vegetable broth
- 1 tsp of smoked paprika
- 1 tsp of ground cumin
- 1 tsp of dried oregano
- Salt and pepper to taste
- 2 tbsp of olive oil
- Fresh cilantro or parsley for garnish
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
- Cutting board and 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 fragrant.
3. Add the chopped bell peppers and sauté for another 5 minutes until softened.
4. Add the diced tomatoes, tomato sauce, fish or vegetable broth, smoked paprika, ground cumin, and dried oregano. Stir well to combine.
5. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 10-15 minutes.
6. Cut the fish fillets into bite-sized pieces and add them to the pot. Stir gently to combine.
7. Let the stew simmer for another 10-15 minutes until the fish is cooked through and flakes easily with a fork.
8. Season with salt and pepper to taste.
9. Serve hot, garnished with fresh cilantro or parsley.
- Time:
Preparation time: 15 minutes
- Cooking time: 30-40 minutes
Temperature:
- Medium heat for sautéing
- Low heat for simmering
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 200-250 per serving
- Fat: 6-8g per serving
- Protein: 20-25g per serving
- Carbohydrates: 15-20g per serving
Substitutions for ingredients:
- Any white fish fillets can be used, such as haddock or halibut.
- Fresh tomatoes can be used instead of canned diced tomatoes.
- Chicken or beef broth can be used instead of fish or vegetable broth.
Variations:
- Add some chopped potatoes or sweet potatoes for a heartier stew.
- Add some chopped carrots or celery for extra vegetables.
- Use different spices, such as chili powder or curry powder, for a different flavor profile.
Tips and tricks:
- Make sure to simmer the stew gently to avoid overcooking the fish.
- Serve with some crusty bread or rice to soak up the flavorful broth.
- Leftovers can be stored in the fridge for up to 3 days or frozen for up to 3 months.
Storage instructions:
- Store leftovers in an airtight container in the fridge for up to 3 days.
Reheating instructions:
- Reheat the stew in a pot over low heat, stirring occasionally, until heated through.
Presentation ideas:
- Serve the stew in individual bowls, garnished with fresh cilantro or parsley.
Garnishes:
- Fresh cilantro or parsley
Pairings:
- Crusty bread or rice
Suggested side dishes:
- Steamed vegetables, such as broccoli or green beans
Troubleshooting advice:
- If the stew is too thick, add some more broth or water to thin it out.
- If the stew is too thin, let it simmer for a few more minutes to reduce the liquid.
Food safety advice:
- Make sure to cook the fish thoroughly to avoid any foodborne illnesses.
- Store leftovers promptly in the fridge or freezer to avoid spoilage.
Food history:
- Sara'ba is a traditional fish stew from West Africa, typically made with a variety of fish and vegetables.
Flavor profiles:
- Smoky, spicy, and savory
Serving suggestions:
- Serve hot as a main dish for lunch or dinner.
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Region: Nigerian