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Main course · West African

Fante Fante (Ghanaian Palm Oil Fish Stew) with Sprats and Boiled Yam

50 min Serves 4 ~737 kcal/serving ~£8.50 (£2.13/serving) Dairy-freeGluten-freePescatarian

Dietary and allergen labels, nutrition and cost are worked out automatically from each recipe’s ingredients and are a guide only. Check the labels on what you buy yourself — especially for allergies or coeliac disease. More about recipe labels.

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Ingredients

  • 600 g fresh sprats
  • 6 tbsp red palm oil
  • 2 onions
  • 4 ripe tomatoes
  • 2 scotch bonnet chilli
  • 20 g fresh root ginger
  • 3 garlic cloves
  • 800 g white yam, peeled and cubed

Nutrition (per serving)

Calories
737 kcal
Protein
31.4 g
Carbohydrate
62.5 g
of which sugars
8.2 g
Fat
38.6 g
of which saturates
14.6 g
Fibre
10.7 g
Salt
0.41 g

Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.

Method

  1. 1

    Fante fante is made with small fresh fish; sprats are the closest supermarket catch. Pinch off the heads and pull out the guts with your thumb, rinse well and pat dry. Season with salt.

  2. 2

    Boil the yam in salted water for 15-20 minutes until tender, then drain. (Floury potatoes are the swap.)

  3. 3

    Meanwhile, blend the tomatoes, 1 onion, the scotch bonnets, ginger and garlic until smooth.

  4. 4

    Heat the red palm oil in a wide pan over a medium heat and fry the second onion, sliced, for 4 minutes. Add the blend and simmer for 12-15 minutes, stirring, until thick and the oil rises.

  5. 5

    Lay the sprats in the sauce in a single layer, spoon some sauce over and cover. Simmer very gently for 6-8 minutes, shaking the pan rather than stirring, until the fish is cooked through. Season with salt.

  6. 6

    Serve the fante fante with the boiled yam (or banku or kenkey if you have them).

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