West African Groundnut Catfish Stew

West African Groundnut Catfish Stew Recipe

Region / culture: West Africa | Preparation time: 20 minutes | Cooking time: 30 minutes | Servings: 4

Introduction

West African Groundnut Catfish Stew is a flavorful and hearty dish that combines the rich flavors of peanuts, vegetables, and catfish. This stew is a popular dish in West African cuisine and is perfect for a cozy and comforting meal.

History

Groundnut stew, also known as peanut stew, is a traditional dish in West African cuisine that has been enjoyed for generations. The combination of peanuts, vegetables, and protein is a staple in many West African countries, with each region adding its own unique twist to the recipe.

Ingredients

2 tbsp of peanut or vegetable oil
2 medium onions, sliced
1 mild green chili pepper, diced
1 red bell pepper, cut into 0.5 inch strips
1 small eggplant, cut into 1 inch cubes
2 garlic cloves, minced
1 tsp of salt
0.5 tsp of white pepper
0.5 tsp of cayenne pepper
1.75 cups of chicken stock or canned broth
2 small yams, cut into 1 inch cubes
0.5 cup of peanut butter
1 cup of hot water
4 U.S. farm-raised catfish fillets, cut into 2 inch cubes
0.5 lb (227 g) of fresh okra, sliced (or 1 10 oz (283 g) package of frozen cut okra, thawed)
hot pepper sauce

How to prepare

Heat oil in a dutch oven or a large, heavy saucepan over medium heat.
Add onions, chili pepper, and bell pepper. Sauté for 8 to 10 minutes or until onions are translucent.
Add eggplant, garlic, salt, white pepper, and cayenne pepper. Sauté for 5 minutes.
Add chicken stock and yams. Bring to a boil.
Mix peanut butter and hot water in a small bowl. Stir into the stew.
Reduce heat to medium-low and simmer for 5 minutes or until the broth starts to thicken.
Add catfish fillet pieces and okra. Simmer for 10 to 12 minutes or until the fish flakes easily when tested with a fork.
Season the stew with hot pepper sauce to taste and serve.

Variations

Substitute the catfish fillets with shrimp or chicken for a different protein option.
Add extra vegetables such as sweet potatoes or green beans for added nutrition and flavor.

Cooking Tips & Tricks

Make sure to use fresh catfish fillets for the best flavor and texture in the stew.

- Adjust the amount of hot pepper sauce to suit your spice preference.

- Feel free to add other vegetables such as spinach or kale to the stew for added nutrition and flavor.

Serving Suggestions

Serve the West African Groundnut Catfish Stew over cooked rice or with a side of crusty bread for a complete and satisfying meal.

Cooking Techniques

The key cooking techniques for this recipe include sautéing the vegetables, simmering the stew to allow the flavors to meld together, and adding the catfish fillets towards the end to prevent overcooking.

Ingredient Substitutions

If you don't have catfish, you can use another firm white fish such as tilapia or cod.

- Almond butter or cashew butter can be used as a substitute for peanut butter if needed.

Make Ahead Tips

This stew can be made ahead of time and reheated before serving. Store any leftovers in an airtight container in the refrigerator for up to 3 days.

Presentation Ideas

Garnish the stew with chopped peanuts, fresh cilantro, or a squeeze of lime juice for a pop of color and flavor.

Pairing Recommendations

Pair this stew with a crisp green salad or a side of steamed vegetables for a well-rounded meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat the stew in a saucepan over medium heat until warmed through.

Nutrition Information

Calories per serving

Each serving of West African Groundnut Catfish Stew contains approximately 400 calories, making it a satisfying and filling meal.

Carbohydrates

The carbohydrates in this dish primarily come from the yams and peanut butter, providing a good source of energy for your body.

Fats

The fats in this dish come from the vegetable oil, peanut butter, and catfish, providing essential fatty acids for overall health.

Proteins

The protein in this dish comes from the catfish fillets, which are a lean source of protein that is essential for muscle growth and repair.

Vitamins and minerals

This stew is rich in vitamins and minerals, including vitamin C from the bell peppers, vitamin A from the yams, and iron from the catfish.

Alergens

This recipe contains peanuts and fish, which are common allergens. Be sure to check for any allergies before serving this dish.

Summary

Overall, this stew is a well-rounded dish that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals for a nutritious meal.

Summary

West African Groundnut Catfish Stew is a delicious and nutritious dish that is perfect for a cozy meal. With a rich and flavorful broth, tender catfish fillets, and a hint of spice, this stew is sure to become a new favorite in your recipe rotation. Enjoy!

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was a hot summer day many years ago when I stumbled upon the recipe for West African Groundnut Catfish Stew. I was perusing through an old cookbook that I had picked up at a garage sale, looking for new and exciting recipes to try out in my kitchen. As soon as I read the ingredients and instructions for this stew, I knew I had to give it a go.

I had always been drawn to the flavors of African cuisine, with its bold spices and rich textures. This recipe called for ingredients like peanuts, tomatoes, and catfish, all of which were readily available at my local market. I couldn't wait to get started on this culinary adventure.

As I began to prepare the stew, I could feel the excitement building within me. I ground the peanuts into a smooth paste, chopped the tomatoes and onions, and seasoned the catfish with a blend of spices that filled the kitchen with a tantalizing aroma. I could tell that this dish was going to be something special.

As the stew simmered on the stove, I couldn't help but think back to the many recipes I had collected over the years. Some had been passed down from my own mother, while others had been shared with me by friends and family members. Each recipe held a special place in my heart, reminding me of the joy and comfort that cooking had brought me throughout my life.

When the stew was finally ready, I ladled it into bowls and garnished it with fresh cilantro. The first bite was a revelation. The flavors were bold and complex, with a hint of sweetness from the peanuts and a subtle heat from the spices. The catfish was tender and flaky, perfectly complementing the rich sauce that coated it.

I couldn't wait to share this dish with my loved ones. I invited my family over for dinner that evening, serving the West African Groundnut Catfish Stew as the main course. Their reactions were just as I had hoped – they were amazed by the flavors and textures of the dish, eager to know where I had learned to make it.

I explained to them how I had discovered the recipe in an old cookbook, and how I had been inspired to try something new and exciting in my kitchen. They were impressed by my adventurous spirit and my willingness to step outside of my culinary comfort zone.

From that day on, the West African Groundnut Catfish Stew became a staple in my cooking repertoire. I made it for special occasions and family gatherings, always receiving rave reviews from those who tried it. It became a symbol of my love for cooking and my passion for trying new and exciting recipes.

As I look back on that fateful day when I first discovered the recipe for West African Groundnut Catfish Stew, I can't help but feel grateful for the journey it has taken me on. It has brought me joy, satisfaction, and a deep connection to the rich and diverse world of African cuisine. And for that, I will always be thankful.