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deliciously healthy sweet potato peanut butter fish stew
A healthy, nourishing, but most importantly, delicious meal. If you’re looking for a different flavorful dish to impress others or maybe yourself, this sweet potato peanut butter fish stew should be on your cooking list.
Have you ever cooked with peanut butter before? I haven’t for a long time, and it’s a shame. I was never a peanut butter girl. I always loved salty peanuts, but everything else seemed too heavy for me. I mean if you really love peanuts I got it, you love the strong taste of it and can’t have enough. But that is one of the reasons I left the peanut butter for my husband and did my own thing. There was a time in which I wanted to be super ”healthy” and tried to make us peanut butter protein muffins. They were pretty good, but not for me. After that I gave up on peanut butter.
why now?
A few years went by. One day I was on Instagram and saw this African food blogger, who by the way makes awesome authentic African food.She was cooking some chicken with peanut butter. I immediately fell in love with the colors of the dish, so I knew I needed to challenge myself and try to make a delicious dish with peanut butter which I would also like myself.
Before going to the kitchen, I did some research. How do the different African cuisines cook with Peanut butter? I brainstormed what colors, ingredients or spices I like to have in my dish.The only thing I knew was I wanted it to be a rich flavor and color stew. I also loved to add sweet potato to this dish as many original African stews have.
Before going to the kitchen, I did some research. How do the different African cuisines cook with Peanut butter? I brainstormed what colors, ingredients or spices I like to have in my dish.The only thing I knew was I wanted it to be a rich flavor and color stew. I also loved to add sweet potato to this dish as many original African stews have.
why you need to make this dish..
This dish is super healthy. It is very rich in a variety of nutrients. We can start with the star of this dish, the Peanut butter.
Sweet potatoes are a great source of fiber, vitamins, minerals and antioxidants.The other ingredients are also super healthy, rich in nutrition and low on calories.
Peanut butter
is high in healthy fats and protein. It is also a good source for Vitamin E, Magnesium, Vitamin B6 and a good source of copper. Copper helps you make red blood cells, absorb iron into your body and support your immune system. This all helps you reduce the risk for osteoporosis and heart disease.Sweet potatoes are a great source of fiber, vitamins, minerals and antioxidants.The other ingredients are also super healthy, rich in nutrition and low on calories.
what fish to use.
I love using Pangasius filet or also called Basa fish. I experienced that people that normally don’t like fish, like Pangasius filet. I think it is because it is mild and you can get them boneless. It is a great source of omega 3, low in saturated fat and a good protein source and for the ones who are counting calories it is also low on that. They say people who eat regular Basa fish live longer and are healthier. You can read more about the health benefits.
But Basa fish is not the only fish I like when I’m making these recipes. If you prefer salmon you can absolutely use salmon instead of the Basa fish. Sometimes I add both fish sorts. I find the mix very delicious and the salmon especially gives a unique note to the dish.
But Basa fish is not the only fish I like when I’m making these recipes. If you prefer salmon you can absolutely use salmon instead of the Basa fish. Sometimes I add both fish sorts. I find the mix very delicious and the salmon especially gives a unique note to the dish.
any tips?
As always please use high quality ingredients.Especially the peanut butter. Make sure you buy organic peanut butter which does not contain sugar or any extra ingredients. Look at the ingredient list, it should just contain 100 percent peanuts.
This dish is so easy to make. You just need one pan and about 30 minutes. You can eat it with rice, bread or just plain.It doesn’t need any side dish, but we as Dominican love rice to mostly all of our dishes, That’s why I am always having it with rice.
Again a very simple, healthy, delicious 30 minutes recipe which you should make. Try it and leave a comment below!
This dish is so easy to make. You just need one pan and about 30 minutes. You can eat it with rice, bread or just plain.It doesn’t need any side dish, but we as Dominican love rice to mostly all of our dishes, That’s why I am always having it with rice.
Again a very simple, healthy, delicious 30 minutes recipe which you should make. Try it and leave a comment below!
Step by step instruction video
Cooking-Mode
deliciously healthy sweet potato peanut butter fish stew
Preptime: 10min
Cooktime: 35min
Waittime:0min
Totaltime:45min
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Ingredients for the recipe:
| 2 | sweet potato |
| 2 | carrot |
| 400g | potato |
| 1 | red bell pepper |
| 1 | onion |
| 2cloves | garlic clove |
| 1handful | cilantro |
| vegetable oil | |
| 2tbsp | paprika paste |
| 600ml | water |
| 4tbsp | peanut butter |
| salt | |
| pepper | |
| 1tsp | chili flakes |
- If you would like to have rice as a side dish, cook it now.
- Peel the potatoes, carrots, onion and garlic.
- Cut the potatoes into cubes.
- Slice the carrots into rings, or if you like them small, you can also cut them into cubes.
- Cut the bell pepper into small cubes.
- Chop the garlic and onion.
- Chop the cilantro as much as you want.
- Add oil to a pan and set your stove on high level.
- Saute the onion, garlic, and bell pepper for about a minute. Stir it.
- Add the bell pepper paste. Stir it a few times and let it sauce for about a minute.
- Add the potatoes and carrots. Let it roast for 3 minutes and stir it.
- Add the water, salt, and pepper. Stir it and put the lid on the pan. Leave it until it boils.
- Add 4 tbsp peanut butter. Stir it. Add the cilantro and stir it again. If you like to spice it up you can add the chili flakes. Put the lid on the pan and let it cook for about 7 minutes.
- Add the fish filets. You can cut them into half or cubes, whatever you prefer. Put the lid on the pan and let it cook for about 20 minutes.
- If you’re making it vegan leave this part out and just let it cook for about 20 minutes or until the potatoes are soft.
- ENJOY!
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Hi, welcome to my Food blog! My name is Coco. I’m 27 years old. You can call me the lucky one for marrying my soulmate, best friend and biggest cheerleader. My greatest blessing is being the mother of a beautiful girl and a baby boy. I spent the first 6 years of my life in the Dominican Republic. My family then moved to Germany, where I still live.
