Poisson Salé à la Gabonaise (Saltfish Stew with Vegetables)

• Prep time: 8 hours (soaking) + 15 mins

• Cook time: 35 mins

• Total time: 8 hours 50 mins

• Servings: 4

• Country of Origin: Gabon

Description

Saltfish stew is a staple coastal dish in Gabon. Preserved salted cod or tilapia is desalted through soaking, then simmered in a rich tomato and vegetable sauce enriched with palm oil, cabbage, and eggplants.

Presentation

Serve warm in shallow bowls with a side of steamed sweet potatoes, boiled yams, or cassava.

Ingredients

• 600 g salted cod or salted fish fillets

• 3 tbsp red palm oil

• 1 large yellow onion, sliced

• 2 ripe tomatoes, chopped

• 2 tbsp tomato paste

• 1 cup green cabbage, shredded

• 1 small eggplant, diced

• 2 cloves garlic, minced

• 1 bay leaf

• 1 cup water

• Freshly ground black pepper (salt optional after tasting)

Directions

• Soak salted fish in cold water for 8–12 hours, changing water 3 times to remove excess salt.

• Drain fish, rinse, and cut into bite-sized chunks.

• Heat red palm oil in a large pot and sauté onions and garlic until soft.

• Stir in chopped tomatoes, tomato paste, and bay leaf; cook for 5 minutes until oil separates.

• Add diced eggplant, cabbage, and 1 cup of water; cover and cook for 10 minutes.

• Add desalted fish chunks gently into the stew.

• Simmer uncovered on low heat for 15 minutes until vegetables are tender and sauce thickens.

• Season with black pepper and serve hot.

Optional Variations

• Add okra or green bell peppers for extra vegetable flavor.

Cooking Tips

• Always taste the sauce before adding additional salt, as saltfish retains natural salinity.

Nutrition Facts (Per Serving)

• Calories: 380 kcal

• Carbohydrates: 16 g

• Protein: 41 g

• Fat: 17 g

• Saturated Fat: 7 g

• Sodium: 890 mg