West African Fish and Okra Stew with Steamed Yam

A robust and savory fish and okra stew, rich with tomatoes and bell peppers, served with fluffy steamed yam for a complete and comforting Paleo meal.

• Prep: 10 min
• Cook: 18 min
• Total: 28 min
• Servings: 3
• Cuisine: Ghanaian
• Difficulty: Easy

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Egg-Free
• Pescatarian
• Paleo
• Whole30
• High-Protein
• High-Fiber
• Soy-Free

Tags

• comfort food
• savory
• quick
• healthy

Ingredients

• 1 tablespoon olive oil
• 1 pound cod fillet (firm, white, cut into 2-inch pieces)
• 1 yellow onion (medium, chopped)
• 1 red bell pepper (chopped)
• 2 clove garlic (minced)
• 1 fresh ginger (1 inch, grated)
• 0.5 teaspoon cayenne pepper
• 1 can crushed tomatoes (14.5 ounce)
• 1 cup fish broth
• 10 ounce okra (fresh or frozen, sliced)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1.5 pound yam (peeled, cut into 1-inch chunks)

Instructions

1. In a large pot, bring a pot of salted water to a boil. Add the peeled and chunked yam and cook for 12-15 minutes, or until fork-tender. Drain well and keep warm.
2. While the yam cooks, heat the olive oil in a separate large skillet or Dutch oven over medium heat. Add the yellow onion and red bell pepper and cook until softened, about 5 minutes.
3. Stir in the minced garlic, grated fresh ginger, and cayenne pepper, and cook for 1 minute more until fragrant.
4. Add the crushed tomatoes and fish broth to the skillet. Bring the mixture to a simmer. Add the sliced okra, salt, and black pepper. Cover and cook for 5 minutes.
5. Gently add the fish pieces to the simmering stew. Cover and cook for another 5-7 minutes, or until the fish is opaque and cooked through.
6. Serve the fish and okra stew hot, alongside the steamed yam.

Notes

Use a heavy-bottomed pot to prevent the stew from sticking. Be careful not to stir too vigorously once the fish is added, to prevent it from breaking apart.

Nutrition (per serving)

• Calories: 480
• Protein: 37.5 g
• Carbohydrates: 55.2 g
• Fat: 12.1 g
• Fiber: 9.8 g
• Sodium: 590 mg
• Saturated Fat: 2.5 g
• Sugar: 10.5 g
• Cholesterol: 75 mg