1-2 lbs — fish,chopped
1 tbsp — butter
1-2 tbsp — olive oil
1- Large onion chopped
3 — cloves garlic minced
1 tsp — minced ginger (optional)
2-3 tbsps — fresh green seasoning
1 tsp — thyme
1— large carrot sliced
2 — stalks of celery chopped
2 — tomatoes chopped
2 cups — provision of your choice or some of each – cassava, sweet potato, potato, dasheen, eddoes and small piece of pumpkin
2 — green figs
6-8 cups — water
Salt and pepper to taste
1 In a large soup pot heat butter and oil to medium heat and add the onion, carrot, and celery and sauté for 5-8 minutes until they are softened.
2 Add in the garlic, tomatoes, ginger if using, thyme and green seasoning and sauté until tomatoes break down. Season well with salt and pepper.
3 Add the broth (fish or even chicken for more flavor) or water and let the veggies simmer for another 5-10 minutes allowing them to cook down further
4 Add your provision (fresh or frozen — no shame in using frozen provision packs) and continue to simmer until the provision is just about cooked
5 Add your seasoned fish and simmer until the fish is flaky and cooked though approx. 10-15 minutes.
6 Add more water or broth as needed and test for salt and pepper.
7 Add the dumplings as well if using and haven’t pre-cooked them otherwise add them closer to the end of cooking time.
APPROXIMATE MACROS PER SERVING: 374 G CALORIES ■ 33 G PROTEIN ■ 29 G CARBS ■ 5 G FAT