Cookbook:Zambian Fish Stew

Zambian fish stew is a delightful and flavorful dish that showcases the rich taste of fish in Zambian cuisine. This stew is made with tender fish pieces cooked in a savory tomato-based sauce with a blend of aromatic spices. It's a popular and comforting meal in Zambia, often served with nshima or rice.

Ingredients

 * 2 tablespoons vegetable oil
 * 1 onion, finely chopped
 * 2 cloves of garlic, minced
 * 1 tomato, diced
 * 1 green bell pepper, diced
 * 1 red bell pepper, diced
 * 1 hot pepper (optional, for heat), chopped
 * 1 pound fish (e.g. tilapia, catfish, or any firm white fish), cut into pieces
 * 1 cup fish stock
 * 1 teaspoon ground cayenne pepper
 * 1 teaspoon ground paprika
 * 1 teaspoon ground cumin
 * 1 teaspoon ground coriander
 * 1 teaspoon salt

Equipment

 * Large pot
 * Cutting board
 * Knife
 * Wooden spoon

Procedure

 * 1) In a large pot, heat the vegetable oil over medium heat.
 * 2) Add the chopped onion and minced garlic to the pot. Sauté until the onions are soft and translucent.
 * 3) Add the diced tomato, green bell pepper, and red bell pepper to the pot. Cook until the vegetables are tender.
 * 4) Pour in the fish stock or water and bring the mixture to a simmer.
 * 5) Gently place the fish pieces into the pot, making sure they are submerged in the liquid.
 * 6) Season the stew with ground cayenne pepper, ground paprika, ground cumin, ground coriander, and salt. Stir well to distribute the spices.
 * 7) Cover the pot and let the stew simmer for about 15–20 minutes, or until the fish is cooked through and flakes easily with a fork.
 * 8) Taste the stew and adjust the seasoning if needed, adding more salt or spices according to your preference.
 * 9) Remove the pot from the heat and let rest for a few minutes before serving.

Notes, tips, and variations

 * Zambian fish stew can be served with nshima, a thick maize meal porridge, or with rice.
 * Feel free to add other vegetables like okra or spinach to the stew for added taste and nutrition.
 * If you prefer a spicier stew, you can increase the amount of hot pepper or add some ground chile powder.
 * Fish is an excellent source of protein, omega-3 fatty acids, and various essential nutrients.
 * The combination of vegetables and aromatic spices adds vitamins and antioxidants to the stew.