Fish Stew with Rice

Cameroonian Fish Stew with Rice Recipe - Authentic African Cuisine

Region / culture: Cameroon | Preparation time: 15 minutes | Cooking time: 1 hour and 30 minutes | Servings: 6

Introduction

Fish stew with rice is a delicious and hearty dish that is perfect for a cozy meal on a cold day. This recipe combines tender pieces of fish with a flavorful tomato-based broth and a variety of vegetables, all served over a bed of fluffy rice. It is a comforting and satisfying meal that is sure to please the whole family.

History

Fish stew with rice is a popular dish in many coastal regions around the world, where fresh seafood is abundant. The combination of fish, vegetables, and rice has been a staple in many cultures for centuries, with each region adding its own unique twist to the recipe. This particular version of fish stew with rice is inspired by traditional recipes from the Mediterranean, where seafood is a central part of the cuisine.

Ingredients

2 slices of onion
5 tbsp of oil
3 tbsp of tomato concentrate
2 lb (907 g) of fish, boned and cut into large pieces
1.5 pt (710 ml) of water
2 tsp of salt
2 carrots, sliced
0.5 lb (227 g) of shredded cabbage
2 small sweet potatoes, cut into 1 inch cubes
0.25 lb (113 g) of okra (0.5 packet of frozen okra)
1 lb (454 g) of cooked rice

How to prepare

In a large skillet, cook the onion in hot oil until it becomes tender but not browned.
Add the tomato concentrate and fish to the skillet.
Cover the skillet and let it cook over low heat for 30 minutes.
Add water, salt, and vegetables to the fish mixture. Cook gently for 1 hour.
Place a portion of rice in the center of a plate and ladle the stew over the rice.

Variations

Add a can of diced tomatoes to the stew for extra flavor and texture.
Use different vegetables in the stew, such as bell peppers, zucchini, or spinach.
Substitute the fish with shrimp or scallops for a seafood twist on the recipe.
Add a splash of white wine or lemon juice to the stew for a bright and tangy flavor.

Cooking Tips & Tricks

Be sure to use a firm-fleshed fish for this recipe, such as cod, halibut, or snapper. These types of fish hold up well in the stew and won't fall apart during cooking.

- To add extra flavor to the stew, you can sauté the vegetables in the skillet before adding the fish and broth. This will help to caramelize the vegetables and enhance their natural sweetness.

- For a thicker stew, you can add a tablespoon of flour to the skillet after cooking the onions. Cook the flour for a few minutes to create a roux, then add the tomato concentrate and continue with the recipe as directed.

Serving Suggestions

Serve the fish stew with rice with a side of crusty bread or a simple green salad for a complete meal. You can also garnish the stew with fresh herbs, such as parsley or cilantro, for a pop of color and flavor.

Cooking Techniques

Be sure to cook the fish gently over low heat to prevent it from becoming tough or rubbery.

- Stir the stew occasionally while it is cooking to ensure that the flavors are evenly distributed.

- Taste the stew and adjust the seasoning as needed before serving.

Ingredient Substitutions

You can use any type of firm-fleshed fish in this recipe, such as haddock, tilapia, or grouper.

- If you don't have tomato concentrate, you can use tomato paste or crushed tomatoes instead.

- Feel free to swap out the vegetables in the stew for whatever you have on hand or prefer.

Make Ahead Tips

You can prepare the stew ahead of time and store it in the refrigerator for up to 3 days. Simply reheat it on the stove before serving.

- Cook the rice ahead of time and store it in an airtight container in the refrigerator. Reheat it in the microwave or on the stove before serving.

Presentation Ideas

Serve the fish stew with rice in individual bowls for a cozy and comforting presentation. - Garnish the stew with a sprinkle of fresh herbs or a drizzle of olive oil for a touch of elegance. - Serve the stew with a side of crusty bread or garlic toast for a complete meal.

Pairing Recommendations

Pair this fish stew with rice with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio.

- Serve the stew with a side of crusty bread or garlic toast for dipping into the broth.

- Enjoy the stew with a simple green salad dressed with lemon vinaigrette for a light and refreshing accompaniment.

Storage and Reheating Instructions

Store any leftovers of the fish stew with rice in an airtight container in the refrigerator for up to 3 days.

- Reheat the stew on the stove over low heat, stirring occasionally, until heated through.

- You can also reheat the stew in the microwave in 1-minute intervals, stirring in between, until heated through.

Nutrition Information

Calories per serving

- Total calories per serving: 500

Carbohydrates

- Cooked rice: 45g per serving

- Carrots: 12g per serving

- Sweet potatoes: 26g per serving

- Okra: 7g per serving

- Total carbohydrates per serving: 90g

Fats

- Oil: 14g per serving

- Total fats per serving: 14g

Proteins

- Fish: 30g per serving

- Total proteins per serving: 30g

Vitamins and minerals

Carrots: Vitamin A, Vitamin C

- Sweet potatoes: Vitamin A, Vitamin C, Potassium

- Okra: Vitamin C, Vitamin K, Folate

- Cabbage: Vitamin C, Vitamin K

- Fish: Omega-3 fatty acids, Vitamin D

- Rice: Iron, Magnesium, Vitamin B6

- Total vitamins and minerals per serving: Varies

Alergens

Fish

- Gluten (if using flour to thicken the stew)

- Soy (if using soy-based oil)

Summary

This fish stew with rice is a well-balanced meal that is rich in protein, vitamins, and minerals. It is a great source of carbohydrates for energy, healthy fats for heart health, and lean protein for muscle growth and repair. The combination of fish, vegetables, and rice provides a variety of nutrients that are essential for overall health and well-being.

Summary

Fish stew with rice is a comforting and satisfying meal that is perfect for a cozy night in. This recipe combines tender pieces of fish with a flavorful tomato-based broth and a variety of vegetables, all served over a bed of fluffy rice. It is a well-balanced meal that is rich in protein, vitamins, and minerals, making it a healthy and delicious option for dinner. Enjoy this hearty dish with a side of crusty bread and a glass of white wine for a complete and satisfying meal.

How did I get this recipe?

I distinctly remember the first time I saw this recipe for Fish Stew with Rice. It was a hot summer day, and I was visiting my friend Maria in her tiny kitchen in the countryside. Maria was known for her delicious and hearty meals, and I had begged her to show me how to make one of her specialties.

As we stood in her kitchen, surrounded by the aromas of fresh herbs and spices, Maria pulled out a large pot and began to gather the ingredients for her famous Fish Stew with Rice. I watched in awe as she expertly chopped vegetables, measured out spices, and lovingly prepared the fish.

As the stew simmered on the stove, Maria shared with me the story of how she had learned to make this dish. She told me that the recipe had been passed down through generations in her family, each cook adding their own twist to make it their own.

Maria recounted how she had first learned to make Fish Stew with Rice from her grandmother, who had taught her the importance of using fresh ingredients and cooking with love. She shared with me the memories of standing beside her grandmother in the kitchen, watching as she worked her magic with the pots and pans.

After spending the afternoon with Maria, I left her home feeling inspired and determined to recreate her Fish Stew with Rice in my own kitchen. I knew that I had to learn the secrets of this delicious dish and make it a part of my own culinary repertoire.

Over the years, I experimented with the recipe, tweaking it here and there to suit my own tastes. I added more garlic for extra flavor, a pinch of saffron for a touch of warmth, and a splash of white wine for a hint of acidity.

I spent hours in the kitchen, perfecting the balance of flavors, the texture of the fish, and the consistency of the stew. I tested different types of fish, from delicate cod to hearty salmon, until I found the perfect combination that made my Fish Stew with Rice truly unforgettable.

As I cooked, I found myself thinking back to that hot summer day in Maria's kitchen, and the lessons she had taught me about the importance of tradition, family, and love in cooking. I realized that each time I made Fish Stew with Rice, I was not just following a recipe, but carrying on a legacy that had been passed down through generations.

Now, as I stand in my own kitchen, surrounded by the aromas of fresh herbs and spices, I can't help but smile as I prepare my Fish Stew with Rice. I know that with each spoonful, I am honoring the memory of Maria and her grandmother, and sharing a piece of their culinary heritage with my own family.

And as I serve the steaming bowl of Fish Stew with Rice to my loved ones, I can see the joy and satisfaction in their eyes as they take their first bite. I know that this recipe, with all its history and tradition, will continue to bring happiness and nourishment to those who gather around my table for years to come.