Nigerian fish and okra stew

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

• 500 g okra, washed and chopped
• 500 g fresh fish such as tilapia or croaker, cleaned and cut into pieces
• 3 medium tomatoes, washed and chopped
• 1 medium tatashe (red bell pepper), washed and blended
• 1 medium onion, peeled and chopped
• 2 tbsp palm oil or groundnut oil
• 500 ml water or unsalted stock
• salt, a little, to taste

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

1. 1Step 1. Heat the oil, fry the onion, then add the tomato and pepper and cook for 8 minutes.
2. 2Step 2. Pour in the water or stock and bring to a simmer.
3. 3Step 3. Add the fish pieces and cook for 8–10 minutes until the flesh is opaque and flakes easily.
4. 4Step 4. Stir in the chopped okra and cook for a further 5 minutes so it stays slightly firm.
5. 5Step 5. Season lightly and serve with a small portion of yam, rice or swallow.

Allergens for your selection

• Contains: Fish

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.