West African Seafood Stew
I think every country with an ocean coastline has developed its own version of
a seafood stew, and I love them all. The sweet potatoes and green bananas
make this one special. It's supposed to be very spicy, but you may want to add
a little of the cayenne at a time and taste as you go.
1 lb. shrimp
3 cups fish stock
4 onions, chopped
4 garlic cloves, minced
1/2 t. cayenne, or to taste
1/4 t. thyme
2 potatoes, diced
2 sweet potatoes, peeled and diced
2 cups chopped cabbage
1 28-oz. can plum tomatoes
1 cup chopped Italian parsley
1 lb. flounder fillets (or any firm white fish)
2 green bananas, sliced
Lemon or lime wedges
Bring the stock to a boil in a large pot and drop in the shrimp; cook for 2
minutes, remove with a slotted spoon and set aside to cool. Add the onions,
garlic, spices, potatoes, sweet potatoes, cabbage, tomatoes and parsley to the
stock and simmer for 15 minutes, or until the potatoes are just tender.
Meanwhile, peel the shrimp and cut the fish into 2" chunks. Add fish and
banana slices to the stew and cook 10 minutes more. Stir in the shrimp and
serve with lemon or lime wedges.
For more recipes, refer to the The Healthy Heart Miracle book.