African Pompano Fish Stew

This stew is inspired by my love for jollof rice, a West African staple. It is loaded with onions, tomatoes, fresh garlic, carrots, and spices, and simmered long enough for all the flavors to blend well. Serve with naan bread to sop up all the extra broth.

• Preparation Time: 25 mins
• Cooking Time: 30 mins
• Total Time: 55 mins
• Calories: 388 Calories

Ingredients

• 1 (6 ounce) can tomato paste
• 2 large carrots, sliced
• 4 cloves garlic, chopped
• 1 medium yellow onion, chopped
• 3 cups seafood stock
• 1 tablespoon seafood seasoning
• 1 (14.5 ounce) can fire-roasted diced tomatoes, undrained
• 1 medium red bell pepper, cut into bite-sized pieces
• 1 medium green bell pepper, cut into bite-sized pieces
• 1 tsp ground yellow African pepper
• 1 (2 pound) whole Golden Pompano fish
• 2 ½ tablespoons palm oil
• 1 medium sweet potato, peeled and cut into bite-sized pieces
• 2 large fresh bay leaves

Recipe Instructions

Step 1

Bake in the preheated oven for 10 minutes.

Step 2

Preheat the oven to 350 degrees F (175 degrees C). Line a baking sheet with parchment paper.

Step 3

Mix seafood seasoning and ground yellow pepper together in a small bowl. Place tomato paste in another bowl and mix in 1/2 of the seasoning mixture; set aside.

Step 4

Clean fish and pat dry. Season both sides with the remaining seasoning mixture. Place on the prepared baking sheet.

Step 5

Meanwhile, heat oil in a Dutch oven. Add onion, carrots, bell peppers, sweet potato, and garlic. Stir well and cook until vegetables begin to soften 3 to 5 minutes. Stir in the reserved tomato paste mixture until well combined.

Step 6

Add diced tomatoes and juice; stir well. Stir in seafood stock. Lower heat, cover with a lid, and simmer until sweet potatoes are soft, but not mushy, 5 to 8 minutes.

Step 7

Add fish to the pot. Put the lid back on and simmer for 5 minutes. Taste and adjust seasoning if needed.