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A bowl of African spicy black stew with catfish.
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Mbongo Tchobi (Spicy Black Stew)

An earthy, spicy, black, tomato-based sauce with smooth, thick, and velvety texture boasts a distinctive taste and color achieved by burning hiomi (mbongo stick) over hot open flame. The smoky garlic-like flavor and nutty njasa are a flavor explosion waiting to delight you.
Course Main
Cuisine African
Diet Gluten Free
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 6
Calories 393kcal
Author Imma

Ingredients

  • 3 pounds (1.5kg) white fish cut into steaks
  • 10 njansa
  • ½ large onion
  • 4 large tomatoes
  • ¼ cup (15-16g) parsley
  • ½ cup (12-15g) basil
  • 4 cloves garlic
  • 2 green onions
  • ¼-½ cup (60-118ml) vegetable oil
  • 4-6 tablespoons (48-72g) mbongo spice (about half a 4-ounce jar of the ready-made spice mix)
  • 1 tablespoon (10-12g) bouillon powder or 2 Maggi cubes
  • salt to taste

Instructions

  • If using catfish, pour hot water over it in the sink, let it sit for a minute, then rinse and clean it to remove the sliminess. Skip this step if you're using a different fish. Set aside.
  • Lightly toast the njansa in a hot skillet for about 5 minutes, and set aside.
  • Chop the tomatoes, onions, and green onions, and put them in a food processor or blender. Add njansa, garlic, basil, and parsley. A little water makes blending easier if desired. Blend until pureed.
  • Heat a saucepan with oil, then add the tomato mixture with very little water, bring to a boil, and simmer for about 10 minutes, stirring occasionally.
  • Add mbongo spice, fish, bouillon powder, and salt to the mixture; simmer for another 10 minutes or more until the fish is cooked through. Add water as necessary to prevent burning.
  • Adjust for seasonings with salt or Maggi. Serve warm with boiled plantains.

Notes

  • We use more oil in our cooking than Americans usually do. Feel free to reduce the oil or omit it entirely if your diet requires it.
  • Please remember that the nutritional information is a rough estimate and can vary greatly based on the ingredients used in the recipe.

Nutrition

Serving: 240g | Calories: 393kcal | Carbohydrates: 16g | Protein: 49g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 4g | Trans Fat: 0.1g | Cholesterol: 114mg | Sodium: 1166mg | Potassium: 1211mg | Fiber: 4g | Sugar: 5g | Vitamin A: 2947IU | Vitamin C: 38mg | Calcium: 163mg | Iron: 5mg