NUTRITION

SERVINGS

INGREDIENTS

8 oz white fish fillets (Cod)

0.5 cup garri (cassava meal)

0.5 tbsp red palm oil

1 medium red bell pepper

2 medium roma tomatoes

0.5 medium red onion

1 small scotch bonnet pepper

2 cloves garlic

1 tsp fresh ginger

0.5 tsp sea salt

0.25 tsp black pepper

0.5 tsp dried thyme

0.75 cup boiling water

PREPARATION

• 1

  Place the red bell pepper, roma tomatoes, red onion, scotch bonnet pepper, garlic, and ginger in a blender and pulse until a coarse puree forms.

• 2

  Heat the red palm oil in a medium skillet over medium heat until melted and fragrant.

• 3

  Pour the blended pepper mixture into the skillet and simmer for 10-12 minutes, stirring occasionally, until the sauce thickens and the oil begins to separate.

• 4

  Stir in the sea salt, black pepper, and dried thyme to season the sauce base.

• 5

  Gently place the fish fillets into the simmering sauce, cover the skillet, and poach for 6-8 minutes until the fish is opaque and flakes easily.

• 6

  While the fish finishes, place the garri in a heat-proof bowl and pour the boiling water over it.

• 7

  Immediately stir the garri with a wooden spoon or spatula until it absorbs the water and forms a smooth, firm dough.

• 8

  Serve the hot fish and pepper stew immediately alongside the warm eba.