Abenkwan (malabo Fish And Yam Stew)
Abenkwan, also known as Malabo Fish and Yam Stew, is a traditional dish from Equatorial Guinea that is hearty, flavorful, and perfect for a cozy meal. This stew features fresh fish, yams, and a rich tomato-based broth that is sure to warm you up from the inside out.
Ingredients
- 4 fillets of fresh fish
- 2 large yams, peeled and cubed
- 1 onion, chopped
- 3 tomatoes, diced
- 2 cloves of garlic, minced
- 1 teaspoon of ginger, grated
- 1 teaspoon of paprika
- 1 teaspoon of thyme
- 4 cups of fish or vegetable broth
- Salt and pepper to taste
- 2 tablespoons of vegetable oil
Instructions
- Season the fish fillets with salt, pepper, and paprika. Set aside.
- In a large pot, heat the vegetable oil over medium heat. Add the onions, garlic, and ginger. Sauté until the onions are translucent.
- Add the diced tomatoes, thyme, and a pinch of salt. Cook until the tomatoes break down and release their juices.
- Pour in the fish or vegetable broth and bring the mixture to a simmer.
- Add the cubed yams to the pot and cook for about 15-20 minutes, or until the yams are tender.
- Gently add the seasoned fish fillets to the pot and simmer for an additional 10-15 minutes, or until the fish is cooked through.
- Adjust the seasoning with salt and pepper, if needed.
- Serve the Abenkwan hot, garnished with fresh herbs if desired.
Cooking & Preparation
- Preparation time:
- 20 minutes
- Cooking time:
- 40 minutes
- Total time:
- 1 hour
- Cooking method
- Stovetop
Nutritional facts per 1 serving
- Calories
- 350 per serving
- Protein
- 25g
- Carbohydrates
- 30g
- Fat
- 15g
Supplies
Large pot Sharp knife Cutting board Measuring spoons Wooden spoon
Tools
Stovetop
Serving suggestions
Serving suggestions: Abenkwan is traditionally served with a side of ripe plantains or boiled cassava.
Tips & tricks
Tips: For a spicier kick, add a chopped chili pepper or a dash of hot sauce to the stew.
Cost
$15