Gumbo à la Gabonaise (Okra and Smoked Fish Stew)

• Prep time: 15 mins

• Cook time: 35 mins

• Total time: 50 mins

• Servings: 4

• Country of Origin: Gabon

Description

A comfort stew built around fresh okra cooked until glossy and tender. Combined with smoked fish, palm oil, and fresh aromatics, this hearty stew is central to home cooking in Gabon.

Presentation

Ladle into shallow bowls over a mound of cassava fufu or warm white rice.

Ingredients

• 400 g fresh okra, ends trimmed and sliced into rounds

• 500 g smoked fish, skin and bones removed, flaked

• 3 tbsp red palm oil

• 1 yellow onion, finely chopped

• 2 ripe tomatoes, blended

• 2 cloves garlic, minced

• 1 tbsp ground dried shrimp

• 2 cups warm water

• 1 tsp salt

Directions

• Heat red palm oil in a pot over medium heat and sauté chopped onion and garlic.

• Add blended tomatoes and dried shrimp powder; cook for 7 minutes until liquid reduces.

• Pour in 2 cups of water and bring to a boil.

• Stir in sliced okra and flaked smoked fish.

• Reduce heat to medium-low and simmer uncovered for 20 minutes, stirring occasionally.

• Season with salt and remove from heat once okra is tender.

Optional Variations

• Add blue crab or beef tripe along with smoked fish.

Cooking Tips

• Cooking okra uncovered helps maintain a bright green color and ideal stew consistency.

Nutrition Facts (Per Serving)

• Calories: 290 kcal

• Carbohydrates: 12 g

• Protein: 28 g

• Fat: 15 g

• Saturated Fat: 6 g

• Sodium: 480 mg