Okra Fish with Fufu

Cooking time of 30 minutes – Serves 2

Nutritional Information

• 491 Kcal
• 3.9g Fat
• 0.8g Saturates
• 65g Carbohydrates
• 8.2g Fibre
• 43g Protein
• 5.2g Salt

Allergens & Dietary Requirements

Allergens

• Gluten
• Fish
• Crustaceans
• Celery

Dietary Requirements

• Halal
• Pescatarian
• Dairy-free

Ingredients

• ½ onion
• 1 garlic clove, diced
• 1 tsp ground ginger
• 1 heaped tsp tomato puree
• 200g tomato passata (or canned chopped tomatoes)
• ½ tsp cayenne pepper (adjust quantity to desired spice level)
• 15 okra pods, approx. 150g (fresh or frozen)
• 100g small prawns
• 2 fillets of white fish (approx. 200g)
• 1 fish/chicken stock cube
• 500ml water
• Salt and pepper to taste
• For the semolina fufu
• 160g semolina
• 320ml water

Method

1. Finely dice the onions, chop the okra into small pieces, and the fish into inch-sized cubes
2. To make the stock, bring 500mlof water to the boil and add the stock cube, allow it to dissolve and turn down the heat
3. In the meantime, in another saucepan add 3-4 tablespoons of water and bring to a medium heat. Add the chopped onions and cook whilst stirring frequently, adding some extra water if the onions start to stick to the saucepan
4. Add diced garlic and ground ginger and allow to cook for 1 minute
5. Add the tomato puree and optional cayenne pepper
6. Pour in the tomato passata and cook over a medium heat for 5 minutes to allow the mixture to thicken. Stir regularly to prevent burning
7. Add the prawns, fish chunks and okra to the stew and stir gently for 1-2 minutes
8. Then pour the hot stock into the stew and simmer until the fish is cooked and the okra is soft, this should take approximately 10-15 minutes
9. Bring 320ml of water to the boil in a saucepan
10. Turn the heat down to low and add the semolina. Stir constantly to prevent the formation of lumps. Continue stirring allow to cook for about 5-8 minutes until you reach your preferred consistency
11. Let the fufu cool down in a bowl, then divide the mixture into two equal portions and with your hands shape it into two balls. If it’s too sticky, it may help to wet your hands and the mixture with water before shaping. If you prefer you can simply spoon out the fufu into two small side bowls, rather than shaping.