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Senegal Seafood Stew

6 servings

  • 1 teaspoon salt
  • 2 green unripe bananas,
       sliced (in 1/2 -inch rounds)
  • 4 cups chopped onions
  • 2 cloves minced garlic
  • 2 Tablespoons Vegetable Broth
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon summer savory, (or thyme)
  • 2 potatoes, chopped
  • 2 sweet potatoes, peeled, chopped
  • 2 cups chopped cabbage
  • 1 cup chopped fresh parsley
  • 3 cups canned tomatoes, chopped with juice
  • 3 cups Vegetable Broth, (or water)
  • 1 pound fresh, shelled, deveined shrimp *
  • 1 pound orange roughy, cut up in pieces

Dissolve salt in enough water to cover sliced bananas. Soak for about 15 minutes, then drain them and set aside

Meanwhile, saute onions and garlic in 2 Tbls until onions are just translucent. Stir in cayenne and summer savory and saute a few minutes more. Add potatoes, sweet potatoes, cabbage, parsley, tomatoes and broth.

Bring the stew to a simmer and cook for 15 minutes. Add the bananas, shrimp and fish (if cooked shrimp was all you could find, add them in last 5 minutes). Simmer gently for 10 minutes or until fish is opaque and shrimp are pink. Add more water if stew is too thick. Add salt to taste.

Serve over steaming rice. Garnish with wedges of lemon or lime.

Variation: To make a soup, add more stock or water. Serve with plenty of french bread and fresh fruit.

* HOW TO SHELL AND DEVEIN SHRIMP:

To remove shells: Hold the tail end of the shrimp in the left hand, slip the thumb of the right hand under the shell between the feelers and left off two or three segments. Still holding firmly to the tail, pull out the shrimp from the remaining tail section.

To devein: Cut along the back of the shelled, raw shrimp with a small sharp knife and lift out vein.

 
Nutrition Facts (9 PP)
Amount Per Serving: Calories 366 - Calories from Fat 21
Percent Total Calories From: Fat 6%, Protein 36%, Carbohydrate 59%
Totals and Percent Daily Values (2000 calories): Fat 2g, Saturated Fat 1g, Cholesterol 163mg, Sodium 1784mg, Total Carbohydrate 54g, Dietary Fiber 3g, Protein 33g, Vitamin A 10416 units, Vitamin C 71 units, Calcium 0 units, Iron 6 units

Bon appetit!

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