Fish and White Bean Stew
This island-style bean stew combines white beans, tomato, palm oil, herbs, and fish. The beans are simmered until fully tender before the fish is added, which keeps the pieces intact.
Prep
8h 20m
Cook
1h 10m
Serves
4
Estimated
Nutrition
Calories
Protein
Fat
Carbs
Estimated per serving from the base recipe. Actual nutrition may vary.
Before you start
Ingredients
Quantities update automatically when you change the serving size.
Beans
- 400gWhite Bean (rinsed)
Soaking
- 1.2lWater (cold)
Stew
- 400gPollock (cut into chunks)
- 150gOnion (finely chopped)
- 15gGarlic (crushed)
- 250gTomato (chopped)
- 30gTomato Paste
- 40mlPalm Oil
- 2pcsBay Leaf (whole)
- 1pcsMalagueta Chili (finely chopped)
- 10gSalt
- 2gBlack Pepper
Garnish
- 20gFresh Coriander (chopped)
Beans
- 1.4lWater
Cook through it
Method
Follow each step in order. Ingredient names are highlighted as you go.
- 01
Cover the white beans with the cold water and refrigerate for 8 hours, then drain.
- 02
Add the cooking water and simmer until the white beans are tender, keeping them submerged as they cook.
- 03
Heat the palm oil in a separate pot. Add the onion and cook until soft.
- 04
Stir in the garlic and malagueta chili, then add the tomato, tomato paste, and bay leaves and cook until thick.
- 05
Add the cooked white bean mixture with enough of its cooking liquid to make a loose stew.
- 06
Simmer for 10 minutes so the flavors combine.
- 07
Add the pollock and cook very gently until it reaches 63°C (145°F).
- 08
Season with the salt and black pepper and remove the bay leaves.
- 09
Finish with the fresh coriander and serve hot.
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