Efo riro with kale and whitefish for a nutritious meal

Ingredients for Efo riro with kale and whitefish

• 1 medium onion, quartered through root end

• 3 plum tomatoes, quartered

• 1 red pepper, deseeded, cut into large pieces

• 1 Scotch bonnet or habanero chilli

• 4 garlic cloves

• 30 ml dried bitter leaf

• 600 g skinless tilapia or other white fish fillets, cut into 5 cm pieces

• 20 ml Old Bay seasoning

• 240 ml vegetable oil, for frying

• 30 ml extra-virgin olive oil

• 30 ml double-concentrated tomato paste

• 10 ml dried thyme

• 7.5 ml garam masala

• 2.5 ml ground turmeric

• 1 cube Maggi shrimp or chicken stock

• 45 g dried shrimp, rinsed

• 20 ml powdered irú (dawadawa; fermented locust beans)

• 450 g kale, ribs and stems removed, leaves torn into 5 cm pieces

• Steamed puna yams or rice, for serving

How to make Efo riro with kale and whitefish

1. Purée the onion, tomatoes, bell pepper, chilli, and garlic in a blender, adding up to 60 ml of water as needed, until smooth. Set the purée aside.

2. Place the bitter leaf in a small bowl and pour in hot water to cover. Let it sit until softened, about 10 minutes. Drain and finely chop.

3. Meanwhile, toss the fish with Old Bay seasoning in a large bowl to coat evenly. Pour vegetable oil into a large deep saucepan to a depth of about 0.5 cm and heat over medium-high until shimmering.

4. Working in batches, arrange the fish in a single layer in the hot oil and fry, turning halfway through, until golden, 6–8 minutes. Using a slotted spoon, transfer the fish to paper towels to drain.

5. Carefully pour the oil out of the pan and wipe it clean. Heat olive oil in the same saucepan over medium-high heat.

6. Add the tomato paste, thyme, garam masala, and turmeric. Cook, stirring, until the spices are fragrant and the tomato paste is slightly darkened in colour, about 1 minute.

7. Stir in the reserved purée, scraping up any browned bits from the bottom of the pan, then add the chopped bitter leaf, shrimp cube, dried shrimp, and irú. Bring the mixture to a boil.

8. Reduce the heat to maintain a simmer and add the kale by the handful, stirring to wilt slightly before adding more. Once all the kale has been added, cook (without stirring) until tender, about 5 minutes.

9. Gently fold in the fried fish, taking care not to break it up too much.

10. Serve with yams or rice on the side.

Disclaimer
While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.