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Loading...This vibrant Ghanaian fish stew hails from the coastal Central Region and showcases the Fante people's love of smoked seafood and bold spices. Packed with both smoked mackerel and fresh fish, ripe tomatoes, and fiery scotch bonnet peppers, it delivers a smoky, tangy, and deeply spiced broth. Traditionally served alongside banku, kenkey, or steamed rice, this is comfort food at its most soulful.
Prep Time20 mins
Cook Time35 mins
Total Time55 mins
Servings4
Yield4 servings
Nutrition Facts
Per serving (estimated)
- 485 kcalCalories
- 22 gFat
- 4 gSaturated Fat
- 18 gCarbs
- 5 gFiber
- 9 gSugar
- 48 gProtein
- 940 mgSodium
- 1180 mgPotassium
- 180 mgCalcium
- 4 mgIron
- 72 mgVitamin C
- 110 mcgVitamin A
Ingredients
For the fish
- 1 lb smoked mackerel or herring, deboned
- 1 lb fresh snapper or sea bream, cleaned and cut into 1-inch steaks
- 1 medium onion, sliced
- 1 tsp salt
- 3 cups water for parboiling
For the aromatic base
- 1/4 cup vegetable oil
- 2 medium onions, finely chopped
- 6 garlic cloves, minced
- 1 tbsp fresh ginger, grated
- 2 scotch bonnet peppers, pierced with a knife
For the tomato stew
- 4 large ripe tomatoes, blended
- 2 red bell peppers, seeded and blended
- 3 tbsp tomato paste
- 2 bay leaves
- 1 tsp dried thyme
- 2 Maggi or Knorr seasoning cubes, crumbled
- 1 1/2 cups fish stock or water
For finishing
- 1 cup fresh okra, sliced into rounds
- 1/2 lb medium shrimp, peeled and deveined
- Salt and freshly ground black pepper, to taste
- 1/4 cup fresh parsley or basil, chopped
Directions
- Soak the smoked fish in warm water for 15 minutes to mellow the saltiness, then drain and flake into large chunks. Season the fresh fish steaks with the sliced onion, salt, and a little water; set aside while you prepare the stew.
- Parboil the fresh fish in a small pot of lightly salted water for 4-5 minutes until just opaque. Remove carefully with a slotted spoon and reserve the poaching liquid for the stew.
- Heat the oil in a deep pot or Dutch oven over medium heat. Add the chopped onions and sauté for 4-5 minutes until soft and translucent. Stir in the garlic, ginger, and scotch bonnet peppers; cook for 1 minute until fragrant.
- Add the tomato paste and stir continuously for 2 minutes to deepen its flavor. Pour in the blended tomatoes and bell peppers, add the bay leaves, thyme, and crumbled seasoning cubes, and bring to a gentle simmer.
- Cook the tomato sauce uncovered for 12-15 minutes, stirring occasionally, until it has thickened and the oil begins to separate around the edges. Pour in the reserved fish poaching liquid and additional stock to reach your desired consistency.
- Gently lower the smoked fish chunks and parboiled fresh fish steaks into the simmering sauce. Spoon the sauce over the fish without stirring vigorously so the fillets stay intact, and simmer for 8 minutes to let the flavors meld.
- Add the sliced okra and peeled shrimp, tucking them around the fish. Cook for 5-6 minutes more until the okra is tender and the shrimp turn pink and opaque. Season with salt and pepper to taste.
- Remove the bay leaves and whole scotch bonnet peppers (or leave them in for extra heat). Sprinkle with chopped parsley, cover, and rest off the heat for 3 minutes before serving with banku, kenkey, boiled yam, or steamed rice.
Cook’s Notes
- Soaking the smoked fish in warm water for 15 minutes mellows the saltiness and makes it easier to check for tiny bones.
- Use a folding motion rather than stirring when combining the fish with the sauce so the fresh fillets stay intact.
- The stew should be slightly loose and saucy; this style is generously spooned over starches rather than reduced to a thick ragout.
- If ripe tomatoes are out of season, substitute two 14-oz cans of whole peeled plum tomatoes, blended smooth.
- For a smokier, more traditional flavor, briefly char the scotch bonnet and bell peppers over an open flame before blending.
