Nigerian Stockfish & Tomato Stew (Obe Eja Panla)

How to Make It

1. 1

   Rehydrate and Prepare the Stockfish

   If not already done, submerge the dried stockfish in a large bowl of warm water and soak for 8–12 hours or overnight. Once soft and pliable, drain and rinse under cold running water. Carefully pick out and discard all bones. Tear or cut the fish into medium bite-sized chunks and set aside. Rinse once more to remove any residual sand or grit.

   Tip: For a quicker soak, use hot water and change it twice over 2–3 hours. Thorough deboning is essential for safety, especially if serving children or elderly individuals.
2. 2

   Blend the Tomato-Pepper Base

   Add the plum tomatoes, red bell pepper, scotch bonnet pepper, and one roughly chopped red onion into a blender. Blend to a smooth or slightly chunky consistency depending on your preference. Pour the blended mixture into a wide pot or saucepan and cook over medium-high heat for 12–15 minutes, stirring frequently, until the raw tomato smell is gone and the paste has reduced and darkened slightly. This step is called 'frying out' the tomatoes and is essential to Nigerian stew-making.

   Tip: Cooking down the tomato base before adding oil prevents excess wateriness in the final stew and concentrates the flavour significantly.
3. 3

   Build the Stew Base with Palm Oil and Aromatics

   In a separate deep, heavy-bottomed pot, heat the palm oil over medium heat until it melts and becomes clear and fragrant (about 2 minutes — do not overheat to smoking point). Add the sliced onions and sauté for 3–4 minutes until softened and golden. Add the minced garlic and grated ginger, stirring continuously for 1–2 minutes until aromatic. Now add the cooked tomato-pepper blend into the pot and stir well to combine with the oil and aromatics.

   Tip: Using unrefined red palm oil in moderation provides beta-carotene and vitamin E. Avoid overheating palm oil as this degrades its beneficial compounds.
4. 4

   Season and Simmer

   Add the ground crayfish, turmeric, ehuru, low-sodium bouillon, and bay leaves into the tomato-oil base. Stir thoroughly to combine. Add 250ml of water and bring the stew to a gentle boil. Reduce heat to medium-low and allow to simmer uncovered for 10 minutes, stirring occasionally, until the stew thickens and the oil begins to float on top — a sign the stew is properly cooked.

   Tip: The rising of the palm oil to the surface is a traditional marker that your tomato stew is well-cooked. Do not rush this stage.
5. 5

   Add the Stockfish and Finish Cooking

   Gently fold the prepared stockfish chunks into the stew. Stir carefully to coat the fish without breaking the pieces. Taste and adjust seasoning with a very small pinch of salt if needed — remember the stockfish and crayfish already contribute natural saltiness. Add the shredded uziza leaves if using. Cover partially and simmer on low heat for a further 10–12 minutes to allow the stockfish to absorb the flavours of the stew fully.

   Tip: Stockfish is already cooked during the drying process, so you are only infusing flavour at this stage — avoid overcooking as it can become rubbery. Uziza leaves add a peppery, anti-inflammatory boost.
6. 6

   Rest, Serve and Plate Thoughtfully

   Remove the bay leaves and discard. Allow the stew to rest off the heat for 5 minutes before serving. Portion into bowls and serve alongside boiled ofada rice (unpolished), pounded yam, boiled sweet potato, or steamed plantain. For a lower-carb, weight-management option, serve over steamed leafy greens like ugu (fluted pumpkin leaves) or shredded waterleaf.

   Tip: Pairing this high-protein stew with unpolished grains or starchy vegetables rather than processed white rice significantly improves the glycaemic and fibre profile of the full meal.