Soupou Kandia — Guinea-Bissau Okra and Palm Oil Stew

Shopping list

• 500 g okra — trimmed and sliced into rounds

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• 100 ml red palm oil

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• 1 piece onion — finely chopped

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• 2 piece tomatoes — chopped

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• 150 g smoked mackerel fillets — flaked

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• 200 g raw king prawns — peeled

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• 3 clove garlic — minced

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• 1 piece scotch bonnet chilli — whole or finely chopped to taste

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• 400 ml fish stock

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• 1 tsp sea salt

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• 0.5 tsp ground black pepper

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Step by step

1. 1

   Heat the red palm oil in a large, heavy-based saucepan over medium heat until shimmering.

2. 2

   Add the chopped onion and cook for 5 minutes, stirring occasionally, until softened.

3. 3

   Stir in the garlic and cook for 1 minute until fragrant.

4. 4

   Add the chopped tomatoes and cook for 5 minutes, stirring, until they break down into a thick sauce.

5. 5

   Tip in the sliced okra and stir well to coat in the palm oil mixture. Cook for 5 minutes, stirring occasionally.

6. 6

   Pour in the fish stock and add the scotch bonnet (whole for mild heat, chopped for more), salt, and pepper. Bring to a gentle simmer.

7. 7

   Reduce heat to low, cover, and simmer for 20 minutes, stirring occasionally, until the okra is very tender and the stew is thickened.

8. 8

   Gently fold in the flaked smoked mackerel and prawns. Simmer uncovered for 5 to 7 minutes, until the prawns turn pink and are cooked through.

9. 9

   Taste and adjust seasoning. Remove the whole scotch bonnet if used.

10. 10

    Serve hot over steamed white rice.