Entree: Equatorial Guinea – Central Culinary Region – Okra Stew (Hearty tomato-and-okra stew with smoked fish, aromatic spices, and greens)

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 10 min

Cook 25 min

Total 35 min

Ingredients

- 3 tbsp (45 ml) palm oil or vegetable oil
- 1 large onion, about 8 oz (225 g), chopped
- 3 cloves (9 g) garlic, minced
- 1 lb (454 g) fresh okra, trimmed and sliced
- 14 oz (400 g) canned crushed tomatoes
- 8 oz (225 g) smoked fish, flaked (e.g., smoked mackerel or smoked bonito)
- 1 cup (240 ml) fish stock or water
- 1 tsp (5 g) smoked paprika
- 1/2 tsp (2.5 g) ground cayenne pepper or to taste
- 1 tsp (5 g) salt, or to taste
- 1/2 tsp (1 g) freshly ground black pepper
- 2 tbsp (30 ml) lime juice
- 1/4 cup (15 g) chopped fresh cilantro or parsley
- Cooked white rice or fufu, for serving

Instructions

1. Heat the oil in a large heavy pot over medium heat. Add the chopped onion and sauté until soft and translucent, about 5–7 minutes. Add the minced garlic and cook 1 minute more until fragrant.
2. Stir in the smoked paprika and cayenne, then add the sliced okra and sauté for 3–4 minutes until it begins to soften.
3. Pour in the crushed tomatoes and fish stock or water, stir to combine, and bring the mixture to a gentle simmer.
4. Add the flaked smoked fish, season with salt and pepper, reduce heat to low, and simmer uncovered for 12–15 minutes until the okra is tender and the flavors have melded.
5. Taste and adjust seasoning with additional salt, cayenne, or lime juice as desired. Stir in the chopped cilantro or parsley just before serving.
6. Serve hot over cooked white rice or alongside fufu, making sure to spoon plenty of stew and its sauce over the starch.