Authentic Fante Fante Recipe: A Flavorful Journey into African Cuisine

If you like fresh fish, and don’t want to ruin the flavour and texture by overcooking it, this is the meal for you.

Delicious Fante Fante (Fresh Fish Stew)

A staple of the Fante ethnic group from the coastal Central Region of Ghana, the name of this dish has been taken up around Ghana as classic way to serve seafood.  I am a Fante, so I learned how to make this dish when I was a child.

Cooking Time:

30 minutes.

Start with 1/2 kg of firm white fresh fish of your choice. The fish should be big, if possible, to prevent too many small bones. And, of course, the fish has to be fresh!

Some examples are:

• Tilapia

• Red snapper

• Grouper (my favourite!)

• Lobster

• Shrimp

The rest of the stew is made from:

• 500 g fresh tomatoes

• 1 onion (diced)

• 4 tbsp vegetable oil (or use palm oil if you have it)

• 1 tbsp garlic (freshly chopped)

• 1 tsp ginger (freshly grated)

These are the basics and will make a delicious stew but you can also add seasoning and spice to heighten the flavour.  Try these as options:

• 1 tsp dried thyme

• 2 bay leaves

• 1 tsp dried parsley

• 1 scotch bonnet pepper.

Instructions:

• Wash and clean the fish thoroughly removing the scales and dirt. Cut into large chunks. Set aside.

• Wash the fresh tomatoes, pepper, onions, ginger, garlic and blend using a blender till a smooth mixture is obtained.

• Pour the vegetable oil into a clean saucepan and heat for around 2-3 minutes, then add the diced onions, ginger, and garlic and simmer for 2 minutes before adding your chosen seasoning and spices, except the hot pepper. Cook for another 10-15 minutes, or until it begins to bubble.

• Now add your mixed veggie combination.

• At this time you can add the hot pepper but be careful – it is only optional and you can ruin your stew by adding too much!  One way to measure out your hot pepper out is to crack the scotch bonnet and add them whole.  Then the person eating can decide how much to eat. 

• Cook on medium heat for 10 minutes.

• Finally, add the fish and simmer for 5 minutes, stirring once (to avoid breaking up the fish). Please be careful not to overcook because if you do the fish will break up into pieces and flakes.

• Serve your dish with

  • banku (hot fermented corn dough) or

  • eba (balls of gari) or

  • Fante Kenkey, also known as or enifa or nsiiho, which we are eating our meal with today.

• Use your hands and feel the food well and …

Enjoy!!!

Love – Mary.