Entree: Senegal – Casamance – Soupe Kandia (Thick West African okra and palm-oil soup typically cooked with fish or seafood)

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 15 min

Cook 25 min

Total 40 min

Ingredients

U.S. measurements first, metric equivalents in parentheses. Conversions are approximate; oz means weight ounces, not fluid ounces.

- 3 tbsp (45 ml) red palm oil
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 2 medium tomatoes, diced (about 10 oz (280 g))
- 1 scotch bonnet or habanero pepper, whole or chopped to taste
- 12 oz (340 g) fresh okra, sliced into 1/4-inch (6 mm) rounds
- 1 lb (454 g) firm white fish (such as snapper or cod), cut into 1–1.5 inch (2.5–4 cm) pieces
- 4 cups (960 ml) fish or vegetable stock
- 1 tbsp (15 ml) tomato paste
- 1 bouillon cube (optional)
- 1 tsp (5 g) ground black pepper
- 1 tsp (5 g) smoked paprika or ground red pepper
- 1 tbsp (15 ml) lemon or lime juice
- Salt to taste
- 2 tbsp (30 ml) chopped fresh parsley or cilantro for garnish
- Cooked white rice to serve (optional)

Show original ingredient measurements

- 3 tbsp (45 ml) red palm oil
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 2 medium tomatoes, diced (about 10 oz / 280 g)
- 1 scotch bonnet or habanero pepper, whole or chopped to taste
- 12 oz (340 g) fresh okra, sliced into 1/4-inch (6 mm) rounds
- 1 lb (454 g) firm white fish (such as snapper or cod), cut into 1–1.5 inch (2.5–4 cm) pieces
- 4 cups (960 ml) fish or vegetable stock
- 1 tbsp (15 ml) tomato paste
- 1 bouillon cube (optional)
- 1 tsp (5 g) ground black pepper
- 1 tsp (5 g) smoked paprika or ground red pepper
- 1 tbsp (15 ml) lemon or lime juice
- Salt to taste
- 2 tbsp (30 ml) chopped fresh parsley or cilantro for garnish
- Cooked white rice to serve (optional)

Instructions

1. Heat the red palm oil in a heavy pot over medium heat. Add the chopped onion and sauté until translucent, about 5–7 minutes. Add the minced garlic and cook 1 minute more.
2. Stir in the diced tomatoes and tomato paste; cook until tomatoes break down and the mixture is slightly reduced, about 6–8 minutes.
3. Add the sliced okra and the whole or chopped scotch bonnet, stirring to combine; cook 3–4 minutes to warm the okra.
4. Pour in the stock, add the bouillon cube if using, smoked paprika, and black pepper. Bring to a gentle simmer, cover partially, and cook 10 minutes until okra softens and the broth thickens slightly.
5. Gently add the fish pieces to the simmering soup, spooning broth over the fish. Simmer very gently until fish is opaque and cooked through, about 6–8 minutes.
6. Remove the scotch bonnet if left whole (unless you want more heat). Stir in the lemon or lime juice and adjust salt and pepper to taste.
7. Garnish with chopped parsley or cilantro and serve hot with steamed white rice or fufu.