Bonga Fish Stew

Name: Bonga Fish Stew
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 6 servings
Cuisine: Sierra Leonean
Ingredients: 6 smoked bonga fish; 4 large tomatoes, blended; 2 red bell peppers, blended; 2 scotch bonnet peppers; 2 large onions, chopped; 3 tbsp vegetable oil; 1 tbsp tomato paste; 1 tsp ground crayfish; 2 bouillon cubes; Salt to taste

Bonga Stew (BONG-gah stew)

Smoked Herring Stew

⏱ Prep Time 40 min

📈 Difficulty Easy

👥 Servings

🔥 Calories 348 kcal

A robust stew built on smoked bonga fish cooked in a tomato and pepper base with onions, delivering an intensely smoky and savory flavor.

Nutrition & Info

Protein 26.0g

Carbs 16.0g

Fat 20.0g

Protein Carbs Fat

Dietary

dairy-free gluten-free nut-free

Allergen Warnings

⚠ fish

Equipment Needed

pot blender wooden spoon

Presentation Guide

Vessel: deep plate

Garnishes: sliced onion

Accompaniments: steamed rice, gari, fried plantain

Ingredients

6 smoked bonga fish
4 large tomatoes, blended
2 red bell peppers, blended
2 scotch bonnet peppers
2 large onions, chopped
3 tbsp vegetable oil
1 tbsp tomato paste
1 tsp ground crayfish
2 bouillon cubes
Salt to taste

Instructions

1
Rinse smoked bonga fish, remove heads and bones. Set aside.
2
Heat oil in a pot, fry onions until golden.
3
Add tomato paste, cook 2 minutes.
4
Add blended tomato and pepper mixture, cook 15 minutes.
5
Add bonga fish, crayfish, scotch bonnet, and bouillon cubes.
6
Simmer 15 minutes until sauce is thick and fish is heated through.
7
Serve with steamed rice or gari.

💡

Did You Know?

Bonga fish is so central to Sierra Leonean life that its price fluctuation is a genuine economic indicator — when bonga is expensive, the nation worries.

Chef's Notes

Equipment Tips

pot
blender
wooden spoon

Garnishing

sliced onion

Accompaniments

steamed rice, gari, fried plantain

The Story Behind Bonga Fish Stew

Bonga fish (ethmalosa fimbriata) is the most consumed fish in Sierra Leone. Smoked on the beaches by fishing communities, it has been a protein staple for centuries. The smoking technique preserves the fish for months and intensifies its flavor.

🕐 Traditionally enjoyed lunch or dinner, everyday meal 📜 Origins: Traditional coastal cuisine

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