Palm oil fish stew

Name: Palm oil fish stew
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4
Cuisine: Sierra Leone
Ingredients: 600 g skinless boneless white fish, four portions; 300 g thin-skinned eggplant in 2 cm cubes; 400 g chopped tomatoes; 150 g sliced onion; 30 ml food-grade red palm oil; 2 chopped garlic cloves; ¼ teaspoon dried thyme; 200 ml hot drinking water; Small chilli piece, optional; Up to ½ teaspoon salt and some pepper

🐟 White fish gently cooked in red-palm-oil tomato sauce with eggplant and thyme, four portions without pre-frying.

Ingredients

600 g skinless boneless white fish, four portions
300 g thin-skinned eggplant in 2 cm cubes
400 g chopped tomatoes
150 g sliced onion
30 ml food-grade red palm oil
2 chopped garlic cloves
¼ teaspoon dried thyme
200 ml hot drinking water
Small chilli piece, optional
Up to ½ teaspoon salt and some pepper

Preparation

Check fish and remove bones, pat dry and refrigerate while preparing sauce. Cut eggplant and aromatics.

Gently heat oil. Soften onion five minutes; stir garlic and optional chilli one minute.

Stir eggplant four minutes to coat. Add tomatoes, thyme, hot water and a little salt.

Partly cover and simmer fifteen minutes until eggplant almost tender and sauce thickened. Stir, adding a little hot water if needed.

Lay four fish portions in sauce. Cover and gently simmer about ten minutes depending on thickness, until opaque and 63 °C in the centre; extend if necessary.

Taste and adjust salt and pepper, remove whole chilli if used. Lift each fillet with a spatula and serve a quarter of vegetables and sauce.