Bamia (sudanese Spiced Fish And Okra Stew)

Bamia is a traditional Sudanese spiced fish and okra stew that is bursting with flavor. This hearty and aromatic dish is perfect for a cozy family dinner or a special gathering with friends.

Bamia (sudanese Spiced Fish And Okra Stew)

Ingredients

  • 1 lb fish fillets, cut into chunks
  • 1 lb fresh okra, trimmed and sliced
  • 1 onion, finely chopped
  • 3 garlic cloves, minced
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1/2 tsp ground turmeric
  • 1/4 tsp cayenne pepper
  • 2 cups diced tomatoes
  • 3 cups fish or vegetable broth
  • Salt and pepper to taste
  • 2 tbsp olive oil

Instructions

  1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until softened.
  2. Add the fish chunks to the pot and cook for 3-4 minutes until lightly browned.
  3. Stir in the ground coriander, cumin, turmeric, and cayenne pepper, and cook for another 2 minutes to toast the spices.
  4. Add the diced tomatoes, sliced okra, and broth to the pot. Season with salt and pepper, then bring the stew to a simmer.
  5. Cover the pot and let the stew cook for 30 minutes, or until the fish is cooked through and the okra is tender.
  6. Adjust the seasoning if needed, then serve the Bamia hot with steamed rice or crusty bread.

Cooking & Preparation

Preparation time:
20 minutes
Cooking time:
40 minutes
Total time:
1 hour
Cooking method
Stovetop

Nutritional facts per 1 serving

Calories
300 per serving
Protein
25g
Carbohydrates
15g
Fat
12g

Supplies

Large pot Knife Cutting board Measuring spoons Measuring cups Spatula

Tools

Stove

Serving suggestions

Serve the Bamia with a side of fluffy couscous and a fresh green salad for a complete meal.

Tips & tricks

For a spicier kick, add an extra pinch of cayenne pepper or serve the stew with a side of harissa paste.

Cost

$15