Mains
Sese de Pescado
The Quirky Foodster Team
Ingredients
- 700g (1 1/2 lb) firm white fish, cut into large pieces
- 3 tbsp red palm oil
- 1 onion, chopped
- 3 tomatoes, chopped
- 2 garlic cloves, minced
- 1 thumb ginger, grated
- 1 scotch bonnet chilli, whole
- 300ml (1 1/4 cups) water or fish stock
- Salt and pepper, to taste
- Fresh coriander, to garnish
Method
- Season the fish pieces with salt and pepper and set aside.
- Heat the palm oil in a large pot and soften the onion, garlic and ginger for 5 minutes.
- Add the tomatoes and cook down for 8–10 minutes until they form a thick sauce.
- Pour in the water or stock and add the whole chilli, then bring to a gentle simmer.
- Carefully add the fish pieces, cover, and simmer for 12–15 minutes until the fish is cooked through and flakes easily.
- Remove the chilli, taste and adjust seasoning, then garnish with coriander before serving.
Introduction: A rich fish stew simmered in palm oil, tomato and spices, found in coastal households throughout Bioko and Rio Muni.
Cultural Background: A rich fish stew simmered in palm oil, tomato and spices, found in coastal households throughout Bioko and Rio Muni. Sese reflects the central place of palm oil in Equatoguinean cooking and is typically served with boiled malanga, plantain or rice.
Storage: Refrigerate for up to 2 days.
Reheating: Reheat gently on the stovetop over low heat to avoid breaking up the fish.
Tips: Simmer the fish gently rather than boiling hard, so the pieces stay intact. Serve with boiled malanga, cassava or rice to soak up the sauce.
Variations: Add sliced okra to thicken the stew further. Use a mix of fish and prawns for a richer seafood stew. Not readily convertible given the fish is central; a mixed vegetable and mushroom version in the same sauce base makes a reasonable substitute.
Nutrition: Per serving: 340 kcal, 32g protein, 8g carbohydrate, 20g fat, 2g fibre
FAQs:
Q: What fish works best for sese?
A: Firm white fish like grouper, snapper or tilapia hold together well in the stew.
Q: Can I make this less spicy?
A: Yes — keep the chilli whole and remove it early, or omit it entirely.
Please log in to leave a comment.