Mbisi Ye Kalou (Fish Stew)

May 16, 2023May 16, 20230 17

African Mbisi Ye Kalou (Fish Stew)

by The Chefin Stew

Prep

20 min

Cook

30 min

Ready In

50 min

Level

Easy

Rating

Ingredients

	1 1/2 lbs firm white fish fillets
	1 large onion , sliced
	1 green pepper , seeded and sliced
	4 -6 tablespoons butter or 4 -6 tablespoons oil
	1 chili peppers or 1 crushed red pepper flakes
	1 1 lb swiss chard or 1 lb beet leaf
	1 package frozen greens
	1 cup water

Nutrision Information

Servings Per Recipe

Calories

337

Sugar

Fat

15g

Mbisi Ye Kalou, also known as Fish Stew, is a classic African dish that is popular across the continent. The recipe varies by region, but typically includes firm white fish, leafy greens, and a mixture of spices. This hearty stew is perfect for a cold day and is often served with rice or bread. The dish is rich in flavor and nutrients, making it a crowd-pleaser among both vegetarians and meat-lovers. Although traditionally made with fresh greens, the use of frozen greens in this recipe makes it accessible to those who may not have access to fresh greens all year round.

Instructions

1.	Rinse fish fillets, pat dry, and season with salt and pepper.
2.	In a large pot, sauté onion and green pepper in butter or oil until softened.
3.	Add chili pepper or crushed red pepper flakes and sauté for an additional minute.
4.	Add the fish, swiss chard or beet leaf, and frozen greens to the pot.
5.	Pour in 1 cup of water and bring to a boil.
6.	Reduce heat and simmer for 20-30 minutes until fish is cooked through.

PROS

Mbisi Ye Kalou is a flavorful and healthy African stew that is easy to make and perfect for a hearty dinner.
The combination of fish, greens, and spices makes for a balanced and nutritious meal.

CONS

This dish may not be suitable for those who do not enjoy fish or leafy greens.
Also, frozen greens may not be as fresh as fresh greens.

HEALTH & BENEFITS

Mbisi Ye Kalou is a rich source of omega-3 fatty acids, protein, and vitamins. The fish and greens in this dish are known to help reduce inflammation, boost brain function, and improve overall cardiovascular health.