Comforting fish and vegetable stew served with rice enriched by mashed okra.
Pat the fish dry, then season it with half the salt, black pepper, and lime juice. Rest for 15 minutes while preparing the vegetables.
Heat the oil in a wide pot over medium-high heat. Brown the fish for 2 to 3 minutes per side until lightly golden, then transfer it carefully to a plate.
Lower the heat to medium. Add the onion and cook for 4 minutes until softened, then stir in the garlic and ginger for 30 seconds until fragrant.
Stir in the tomato paste and chopped tomatoes. Cook for 6 to 8 minutes, stirring often, until the tomatoes collapse and the mixture becomes thick and glossy.
Pour in the stock, then add the eggplant, carrots, cassava, whole Scotch bonnet, and remaining salt. Bring to a gentle boil, cover, and simmer for about 20 minutes until the cassava is nearly tender.
Return the fish to the pot. Simmer uncovered over medium-low heat for 12 to 15 minutes, spooning sauce over the fish, until it flakes easily and the vegetables are tender.
Meanwhile, cook the rice in 4 cups water until tender. Simmer the okra in 1 cup of broth taken from the stew for 8 to 10 minutes, mash it into a soft paste, then fold it through the warm rice.
Taste the stew and adjust the seasoning. Remove the whole chile, then serve the fish and vegetables over the okra rice with plenty of tomato broth.
Keep the Scotch bonnet whole for gentle heat, or pierce it carefully for a hotter stew. Firm fish steaks hold together best during simmering.
Nutrition values are estimates per serving for six equal portions, including the okra rice, calculated with tilapia, palm oil and water rather than fish stock. Fish type, oil, stock, vegetable size and final portion size will change the values.
6 servings
1 portion (1/6 of recipe, including okra rice)
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.