Banga Stew (Palm Nut Soup)

Name: Banga Stew (Palm Nut Soup)
Prep time: 30 min
Cook time: 50 min
Total time: 80 min
Yield: 6 servings
Cuisine: West African
Ingredients: 3 lbs catfish steaks (or tilapia, sea bass), cleaned, seasoned; 2 cans canned palm fruit cream (ofe akwu); 4 cups water; 1 yellow onion, diced; 4 tbsp ground crayfish (or dried shrimp powder); 1 scotch bonnet pepper (or habanero), minced; 4 garlic cloves, minced; 2 tbsp banga spice mix (or 1 tsp allspice plus 1/4 tsp cloves as substitute); 2 tsp fish or chicken bouillon powder; 2 tsp kosher salt; 2 tbsp fresh basil leaves (substitute for African scent leaf), chopped

A rich and aromatic Nigerian Delta stew built on canned palm fruit cream with catfish, dried crayfish, and a blend of aromatic spices unique to the region. Plan ahead: allow 20 minutes to clean and season the fish before cooking.

80 minHardServes 6465 cal/serving

West AfricanSoupStovetopPescatarianHigh ProteinLow CarbGluten-FreeDairy-FreeAlcohol-FreeCorn-Free

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Ingredients

3 lbs catfish steaks (or tilapia, sea bass), cleaned, seasoned
2 cans canned palm fruit cream (ofe akwu)
4 cups water
1 yellow onion, diced
4 tbsp ground crayfish (or dried shrimp powder)
1 scotch bonnet pepper (or habanero), minced
4 garlic cloves, minced
2 tbsp banga spice mix (or 1 tsp allspice plus 1/4 tsp cloves as substitute)
2 tsp fish or chicken bouillon powder
2 tsp kosher salt
2 tbsp fresh basil leaves (substitute for African scent leaf), chopped

Instructions

1

Rinse 3 lbs cleaned, seasoned catfish steaks (or tilapia, sea bass) under cold water. Season with half the 2 tsp kosher salt and a pinch of fish or chicken bouillon powder and let sit 20 minutes. Rinse again before cooking.
2

Pour 2 cans canned palm fruit cream (ofe akwu) and 4 cups water into a large pot. Stir to combine and bring to a boil over medium-high heat, then reduce to a vigorous simmer.
3

Add 1 diced yellow onion, 4 minced garlic cloves, 1 minced scotch bonnet pepper (or habanero), 4 tbsp ground crayfish (or dried shrimp powder), and 2 tbsp banga spice mix (or 1 tsp allspice plus 1/4 tsp cloves as substitute) to the pot. Stir well and simmer for 15 minutes, stirring occasionally, until the oil separates and rises to the surface.
4

Add 2 tsp fish or chicken bouillon powder and remaining kosher salt. Taste and adjust seasoning.
5

Gently lower the seasoned catfish steaks (or tilapia, sea bass) pieces into the simmering stew. Cook uncovered for 20-25 minutes until fish reaches an internal temperature of 145°F (63°C) and is cooked through but still holding together.
6

Stir in 2 tbsp chopped fresh basil leaves (substitute for African scent leaf) in the last 2 minutes of cooking. Serve hot over white rice or with fufu.

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Questions

What internal temperature should Banga Stew (Palm Nut Soup) reach?

For Banga Stew (Palm Nut Soup), the target internal temperature is 145 F (about 65 C), given in step 5. A probe thermometer removes the guesswork.

Is there a substitute for allspice in Banga Stew (Palm Nut Soup)?

The entry for Banga Stew (Palm Nut Soup) calls for 2 tbsp banga spice mix (or 1 tsp allspice plus 1/4 tsp cloves as substitute). In its place: Equal parts ground cinnamon, nutmeg and clove.

Can I use a different white fish instead of the catfish in Banga Stew (Palm Nut Soup)?

Yes. Any firm white fish of similar thickness works: cod, haddock, pollock and halibut are interchangeable here. Timing follows thickness, not species. As written, the entry for Banga Stew (Palm Nut Soup) uses 3 lbs catfish steaks (or tilapia, sea bass), cleaned, seasoned.

Can I make Banga Stew (Palm Nut Soup) less spicy?

Yes. The heat in Banga Stew (Palm Nut Soup) comes from 1 scotch bonnet pepper (or habanero), minced. For a milder plate, remove the seeds and ribs from the hot pepper, or use half; nothing else in the method changes.

Is Banga Stew (Palm Nut Soup) gluten-free?

Yes. As written, nothing in the ingredient list for Banga Stew (Palm Nut Soup) is wheat, barley or rye. Gluten hides in packaged goods, so read the label on the banga spice mix and the bouillon.

How many calories are in Banga Stew (Palm Nut Soup)?

One serving (the recipe makes 6) is about 465 calories, with 32 g protein, 20 g carbohydrate and 24 g fat, plus 2 g fiber and 520 mg sodium. The figures are estimates computed from the ingredient list.

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