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Fonio with Peanut Sauce and Fish

The Quirky Foodster Team

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Ingredients

  • 300 g (1.5 cups) fonio grain
  • 600 ml (2.5 cups) water (for fonio)
  • 400 g (14 oz) fresh fish fillets
  • 150 g (2/3 cup) roasted peanuts, ground into paste
  • 150 g (1.5 medium) tomatoes, chopped
  • 100 g (1 medium) onion, chopped
  • 30 ml (2 tbsp) palm oil
  • 500 ml (2 cups) fish or vegetable stock
  • 1 whole (1 whole) scotch bonnet pepper
  • 5g (1 tsp) salt

Method

  1. Rinse the fonio, then steam or simmer it in water for 8-10 minutes until light and fluffy; fluff with a fork.
  2. Season and pan-sear the fish fillets until just cooked, then set aside.
  3. In a saucepan, heat palm oil and saute onion until soft.
  4. Add tomatoes and cook for 5 minutes, then whisk in the peanut paste and stock.
  5. Add the whole scotch bonnet and simmer for 15 minutes until the sauce thickens.
  6. Gently place the seared fish into the sauce to warm through, season with salt, and remove the whole pepper.
  7. Serve the fonio topped with the peanut fish sauce.

Introduction: Fouti pairs Guinea's ancient staple grain, fonio, with a rich peanut and fish sauce, and is especially associated with the Fulani communities of the Fouta Djallon highlands, where fonio has been cultivated for centuries.

Cultural Background: Fouti pairs Guinea's ancient staple grain, fonio, with a rich peanut and fish sauce, and is especially associated with the Fulani communities of the Fouta Djallon highlands, where fonio has been cultivated for centuries.

Tips: Fluff the fonio thoroughly after cooking to keep the grains light and separate. Simmer the peanut sauce gently to prevent it from splitting.

Variations: Use chicken instead of fish for a different protein. Add okra to the sauce for extra body.

Storage: Refrigerate fonio and sauce separately for up to 2 days.

Reheating: Reheat the sauce gently on the stovetop and steam the fonio briefly to refresh it.

Nutrition: Calories: 460 kcal | Protein: 30 g | Carbs: 42 g | Fat: 20 g | Fibre: 4 g

FAQs:

Q: What does fonio taste like?

A: Fonio has a mild, slightly nutty flavour and a light, couscous-like texture.

Q: Can I substitute couscous for fonio?

A: Couscous can work in a pinch, but fonio is naturally gluten-free and has a distinct texture worth seeking out.

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