Mbahal (Gambian Fish and Okra)
Mbahal is a Gambian stew that gets its depth from smoked fish, palm oil and ground dried okra, a combination popular among the Mandinka. The dried okra thickens the pot without the sliminess of fresh pods, and the smoked fish seasons the whole stew as it warms through. Scotch bonnets bring heat you can scale to taste, while cayenne is optional. Spoon it over rice or couscous for a filling, fragrant meal.
Instructions
Check the smoked fish for bones and remove any you find. Flake the flesh into small pieces and set it aside.
Heat the palm oil in a large pot over medium heat. Add the onions and garlic and cook until they are soft and translucent.
Add the tomatoes, bell peppers and Scotch bonnets and stir well. Cook for a few minutes, until the vegetables begin to soften.
Sprinkle in the ground dried okra, stirring constantly so it does not form lumps.
Stir in the tomato paste, ginger, coriander and cayenne if you are using it, mixing until everything is evenly combined.
Turn the heat to low, cover the pot and simmer for 15 to 20 minutes. The stew is ready when the okra is cooked and the flavors have come together.
Fold in the flaked fish gently so it stays in pieces rather than breaking down. Taste, then adjust with salt and pepper.
Serve hot with steamed rice or couscous.
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