Recipe - Ghanian Fish and Okra Soup - Time (30-40mins) Skill (Easy) Eating (Easy)

So, on a Facebook Group, people were talking about freezing bananas and I mentioned the green bananas in the freezer left over from this recipe, and was asked for it. So here it is, another lovely carer prepared meal that gets better the day after it's cooked.

As ever, no photo of my own, but this one I googled looks more or less like the recipe does

This image came from a Nigerian Recipe here

So, a soup/ stew made from fish, okra and green bananas. Not sure? Neither was I, but it's really really tasty. And the carer who cooked it (who doesn't like fish) gave it a little try and liked it too.


What is it? A soup/stew made from fish, okra, green bananas and tomatoes. With optional chilli.  It has textures that you might not be used to, but the tastes are fairly familiar (at least to me, but then as you can see from my choice of recipes, I eat fairly eclectic food).

Time Required?  Around 30 - 40 mins.

Cooking Skill Required?  Ability to use a knife and saucepan and not be freaked out by boiling bananas in their skins...  If they don't like handling raw fish, try getting some that's already cut into chunks for them.

Eating Ability Required?  The Okra ideally should be cooked whole because it can make the food a bit glutinous if pre-cut, but if your carer can cut it into bite size pieces afterwards before you eat it - then Easy.  If the Okra is whole, I'd say Medium.

GHANIAN FISH AND OKRA SOUP

Portions Serves 4 - but as usual I got 5-6 out of it.

INGREDIENTS

2 green bananas (ie very unripe ones. Or plantains if you can get them)
50g (2oz) butter
handful of pre-chopped frozen onion (or an actual fresh onion chopped)
2 fresh tomatoes chopped (I used plum tomatoes from a tin)
115g (4oz) Okra trimmed but whole (I use frozen Okra from Tesco - though annoyingly they are now out of stock, Asda Morrisons & Sainsburys seem to have frozen ready sliced Okra per the My Supermarket website. If you're using sliced Okra just cut down the cooking time slightly)
225g (8oz) fresh white fish - cod or smoked haddock or similar (could use defrosted frozen fillets) cut into bite size
900ml (1.5 pints) vegetable stock - hot
salt & pepper to season

Optional are - a fresh chopped red or green chilli and to garnish - chopped parsley.

 PREPARATION

1. Slit the skins of the bananas on one side from top to bottom. Put WHOLE still in their skins, into a pan, add water, bring to the boil and cook over medium heat for 25 mins. Drain and set aside for later.
   
   
2. Melt the butter in a large pan and add the chopped onion. Saute gently for 5 minutes. You are making the onion go soft and a bit see through (not frying it until it's brown and crispy).
3. Add the chopped tomatoes and okra and cook on medium heat for 10 mins. (If you're using sliced okra I'd add the tomatoes, cook for 5 mins then the okra and cook for another 5 mins - it'll help stop it going gloopy).
4.  Add the chunks of fish, hot stock, (optional - chilli) and bring to the boil.  Then reduce the heat & simmer for 20mins until fish is cooked through & 'flakes' easily.
5. Peel the cooked bananas, cut into slices. Add to the stew/soup and heat through for a few minutes.
6. Season with salt & pepper to taste.  Sprinkle with chopped parsley & serve.

Trying to lose weight? Use a bit of the stock instead of butter to cook the onions at stage 2.

SERVING SUGGESTIONS

•  I eat it by itself.  The Okra gives the sauce a silky thickness, and the banana gives it body so you don't really need extra carbs. 
   
• You could eat it with boiled rice, or bread & butter, or a fresh tomato & onion salsa.  

Can it be reheated?  Yes either on the hob or in the microwave. Lasts for a couple of days in the fridge.

Can it be frozen? Don't see why not.

This recipe came from The African and Middle Eastern Cookbook by Josephine Bacon and Jenni Fleetwood.