Gambian Okra and Smoked Fish Stew

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This hearty Gambian okra and smoked fish stew, known locally as superkanja, is a beloved coastal dish layered with palm oil, aromatics, and tender okra that gives the stew its signature velvety texture. Smoked mackerel infuses every spoonful with deep, savory richness while fresh scotch bonnet adds gentle background warmth. Serve it over steamed white rice for a soul-warming meal that captures the heart of Gambian home cooking.

Nutrition Facts

Per serving (estimated)

• 385 kcalCalories
• 22 gFat
• 7 gSaturated Fat
• 18 gCarbs
• 6 gFiber
• 6 gSugar
• 28 gProtein
• 720 mgSodium
• 860 mgPotassium
• 190 mgCalcium
• 3.6 mgIron
• 28 mgVitamin C
• 95 mcgVitamin A

Ingredients

For the stew base

• 3 tablespoons palm oil
• 1 large yellow onion, finely chopped
• 4 garlic cloves, minced
• 1 tablespoon grated fresh ginger
• 1 scotch bonnet pepper, left whole (pierced once)
• 2 medium ripe tomatoes, chopped
• 2 tablespoons tomato paste
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• 1/2 teaspoon ground coriander
• 5 cups water or light fish stock
• 1 1/2 teaspoons salt, plus more to taste

For the fish and greens

• 1 lb fresh okra, trimmed and sliced into 1/2-inch rounds (or frozen, thawed)
• 12 oz smoked mackerel fillets, skin and bones removed, broken into chunks
• 8 oz fresh tilapia or snapper fillets, cut into 2-inch pieces
• 2 cups chopped bitter greens (or baby spinach)
• 1 small onion, sliced into rings
• 1 teaspoon freshly ground black pepper

Directions

1. Heat the palm oil in a heavy pot over medium heat until it shimmers and turns deep red, about 2 minutes. Add the chopped onion and cook, stirring often, until softened and translucent, about 5 minutes.
2. Stir in the garlic, ginger, and the whole scotch bonnet pepper; cook for 1 minute until fragrant. Add the chopped tomatoes and tomato paste, then cook for 6 to 8 minutes, mashing occasionally, until the mixture thickens into a rich, dark paste.
3. Pour in the water or fish stock and season with salt, thyme, smoked paprika, coriander, and black pepper. Bring to a gentle boil, then reduce the heat and simmer uncovered for 10 minutes to meld the flavors.
4. Add the sliced okra and stir well. Simmer for 12 to 15 minutes, stirring occasionally, until the okra breaks down slightly and the stew takes on a characteristic silky, slightly mucilaginous texture.
5. Gently nestle the smoked mackerel and fresh fish pieces into the stew along with the sliced onion rings. Simmer uncovered for 8 to 10 minutes, taking care not to stir too vigorously so the fish stays intact.
6. Fold in the chopped greens and cook for 2 to 3 minutes until just wilted. Taste and adjust the salt, then remove the whole scotch bonnet before serving.
7. Ladle the stew into bowls, making sure each serving gets a generous portion of fish, and serve hot over steamed white rice or with crusty bread on the side.

Cook’s Notes

• For a deeper color and richer flavor, briefly toast 1 teaspoon of dried shrimp or smoked paprika into the palm oil before adding the onions.
• If using frozen okra, do not thaw it on the counter; rinse briefly under cool water to prevent extra sliminess during cooking.
• Always remove the whole scotch bonnet before serving so no one accidentally bites into it; it adds background heat without overwhelming the stew.
• Leftovers keep well in the refrigerator for up to 3 days and actually taste better the next day as the flavors meld.
• For a more substantial meal, add a handful of dried shrimp or one cleaned crab along with the fish for extra umami depth.

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