Ghanaian
Gluten free
SpicyFante fante (Fante fresh fish stew)
Fante fante: the Central Region's quick fresh-fish stew in palm oil, tomato and pepper
Fishing towns such as Elmina and Winneba cook fante fante when the canoes come in: fresh fish laid into a fragrant red sauce of palm oil, onion, tomato and pepper and gently simmered until just cooked. It is quick, bright and spicy, with the palm oil giving the sauce its colour and a slightly floral, earthy note, and the fish staying sweet and juicy. Serve it with kenkey, banku or boiled plantain, and plenty of sauce. Any firm white fish or oily fish steaks work, from red snapper to mackerel. Chef's tip: once the fish is in, shake the pan rather than stirring; stirring is the usual mistake and breaks the fish into shreds.
- Prep
- 15 min
- Cook
- 30 min
- Difficulty
- Easy
- Serves
- 4
- Per serving
- 430 kcal
Ingredients
For the fish
- 2 lb firm fresh fish steaks or small whole fishred snapper, sea bream or mackerel, cleaned
- 1 tsp salt
- ⅔ oz fresh gingergrated
- 3 garlic clovescrushed
For the sauce
- ½ cup red palm oil
- 2 onionsthinly sliced
- 1 tbsp tomato paste
- 4 ripe tomatoesblended
- 2 Scotch bonnet chilliesblended with the tomatoes
- ½ tsp salt
- ¾ cup water
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Method
0/6 doneStep 1: Rub 2 lb firm fresh fish steaks or small whole fish with 1 tsp salt, ⅔ oz fresh ginger and 3 garlic cloves. Leave in the fridge while you make the sauce.
10 minStep 2: Warm ½ cup red palm oil gently in a wide, shallow pan over a medium heat for 1 minute; do not let it smoke. Add 2 onions and cook until soft.
6 minStep 3: Stir in 1 tbsp tomato paste for 1 minute, then add the blended 4 ripe tomatoes and 2 Scotch bonnet chillies with ½ tsp salt. Simmer until thick and the oil separates at the edges.
12 minStep 4: Add ¾ cup water and bring to a gentle simmer. Lay the fish in one layer in the sauce and spoon some over the top.
Step 5: Cover and cook over a low heat, shaking the pan now and then, until the fish is opaque all the way through and flakes easily at the thickest part.
10 minStep 6: Serve hot with kenkey, banku or boiled plantain.
Nutrition per serving
- Calories
- 430 kcal
- Protein
- 42 g
- Carbs
- 10 g
- Fat
- 25 g
- Fibre
- 2 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does fante fante (Fante fresh fish stew) take?
- About 45 minutes in total: 15 minutes to prepare and 30 minutes to cook.
- How many people does it serve?
- 4 as written. Change the servings above the ingredients and every amount scales to match.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- Is it very spicy?
- It has some heat. Use less chilli for a milder version, or more if you like it hot.
- What can I use instead of fresh ginger?
- ¼ tsp ground ginger per tbsp fresh (add it with the spices).
- What can I use instead of garlic cloves?
- ½ tsp garlic paste or ⅛ tsp garlic powder per clove.
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