Boiled Yam with Fish & Spinach Stew
Enjoy a comforting and nutritious West African-inspired meal featuring tender boiled yam paired with a rich, flavorful stew of flaky white fish and vibrant spinach.
For 2 servings
Peel the yam and cut it into 1.5-inch (about 4 cm) chunks. Place the yam in a medium pot, cover with cold water, add 1/2 tsp of salt, and bring to a boil over high heat. Reduce heat to medium, cover, and cook for 15-20 minutes, or until fork-tender.
While the yam is cooking, prepare the stew. Heat vegetable oil in a large pot or deep skillet over medium heat. Add the chopped onion and sauté for 3-5 minutes until softened and translucent.
Stir in the minced garlic and grated ginger, cooking for another 1 minute until fragrant. Be careful not to burn the garlic.
Add the can of chopped tomatoes, curry powder, smoked paprika, dried thyme, remaining 1/2 tsp of salt, and black pepper. Stir well and bring to a gentle simmer.
Pour in the water or fish broth, cover, and let the stew simmer for 5-7 minutes, allowing the flavors to meld and the sauce to thicken slightly.
Gently add the fish pieces to the simmering stew. Cover and cook for 5-8 minutes, or until the fish is opaque and flakes easily with a fork. Avoid overcooking to keep the fish tender.
Stir in the fresh spinach. Cook for 2-3 minutes, or until the spinach has wilted completely. Taste and adjust seasoning if necessary.
Once the yam is tender, drain it thoroughly. You can lightly mash it or serve it whole.
Serve the hot fish and spinach stew alongside the boiled yam. Enjoy immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra heat, add 1/2 finely minced scotch bonnet pepper along with the garlic and ginger. Start with a small amount and adjust to your spice preference.
- 2To prevent the fish from breaking apart, add it towards the end of the stew's cooking time and handle it gently when stirring.
- 3If you prefer a smoother stew, you can blend a portion of the tomato base before adding the fish and spinach.
- 4Ensure the yam is cooked through but not mushy. A fork should easily pierce it, but it should still hold its shape.
Adapt it for your goals.
Protein Swap
Replace white fish with shrimp, chicken breast (cut into cubes), or even firm tofu for a vegetarian option. Adjust cooking times accordingly.
Vegetable BoostVegetable Boost
Add other vegetables like bell peppers, okra, or chopped carrots to the stew along with the tomatoes for added nutrients and texture.
Spice ProfileSpice Profile
Experiment with different spice blends. A pinch of ground allspice or a dash of cayenne pepper can add a different dimension to the stew's flavor.
Why this is on our healthy list.
Rich in Omega-3s
White fish like cod or tilapia provides lean protein and beneficial Omega-3 fatty acids, crucial for heart and brain health.
Excellent Source of Fiber
Yam is a complex carbohydrate rich in dietary fiber, aiding digestion, promoting satiety, and helping regulate blood sugar levels.
Vitamin & Mineral Powerhouse
Spinach is packed with vitamins K, A, and C, as well as iron and folate, supporting bone health, immunity, and energy production.
Frequently asked questions
Yes, you can use pre-cut frozen yam. Cook it directly from frozen, following package instructions or until tender, which might take slightly less or more time than fresh.
