Sangha River Fish Stew

About This Recipe

The Sangha River winds through the rainforests of Cameroon, Central African Republic, and the Republic of Congo, sustaining communities of fishermen. Their traditional fish stew combines freshwater fish with tomatoes, onion, piment doux, and palm oil, finished with whatever forest herbs are at hand. Simple, vivid, and deeply satisfying.

Ingredients

Serves 4

• 700 gfirm white fish fillets (tilapia or catfish)
• 3 mediumtomatoes, chopped
• 1 largeonion, sliced
• 2 tbspred palm oil
• 1 tspcayenne pepper
• handfulfresh basil or coriander leaves

Instructions

1. 1

   Season fish

   Rub fish with half the cayenne and a pinch of salt. Set aside.

2. 2

   Build sauce

   Heat palm oil in a wide pot. Fry onion until golden, 5 minutes. Add tomatoes and remaining cayenne. Cook 10 minutes until a thick sauce forms.

3. 3

   Add fish

   Nestle fish fillets into the sauce. Add ½ cup water. Cover and simmer on low 15 minutes until fish flakes easily.

4. 4

   Finish and serve

   Scatter fresh herbs over the top. Serve with gozo, boiled plantain, or rice.

Variations

• •

  Add sliced okra to the sauce for extra body.

• •

  Use smoked fish for a deeper flavour.

• •

  Vegetarian: swap the protein for roasted king oyster mushrooms, smoked tofu or cooked chickpeas — adjust seasoning slightly upward to compensate.

• •

  Spicier: add a finely chopped fresh chile or a teaspoon of crushed Aleppo/Urfa pepper to the aromatics for warm, layered heat instead of a single sharp hit.

Storage

Refrigerate up to 2 days. Fish stews do not freeze well.

Frequently Asked Questions