Skip to content

Fish, Africa and overseas

Calulu fish stew with rice

Calulu fish stew is an Angolan dish that simmers cod with tomatoes, eggplant, okra and spinach, served with rice. It serves 4, takes 55 minutes, rates medium difficulty, and costs about €4.50 per serving. The key is cooking the fish gently without stirring and barely moving the okra.

Tonight, Angolan calulu, a fish stew with tomatoes, okra, eggplant and spinach, served with rice.

Calulu fish stew with rice
Total time
55 min
Difficulty
Medium
Cost per person
€4.50
Calories per person
570 kcalcalculated by Kiloach, your weight coach
Season
Summer, Fall

Calulu fish stew brings together flavors you don't taste every day, tomatoes for acidity, eggplant that melts into the sauce, and okra that gives the broth a slightly velvety texture. The spinach cooks down almost completely and thickens the stew even further. The cod, added last and left alone, stays in tender chunks that flake apart with a fork.

This dish takes a bit of organization but no tricky technique, perfect for a weekend dinner when you have time to let it simmer. It's a nice change from everyday pan fried fish and tends to surprise guests pleasantly, especially curious friends eager to try a different cuisine. Since it isn't really built with kids in mind, save it for an adults only meal.

The ingredients

4 people

Fish counter

  • Cod fillets 600 g

Frozen foods

  • Frozen okra 250 g

Fruits and vegetables

  • Eggplant 1
  • Fresh spinach 300 g
  • Tomatoes 4
  • Onions 2
  • Garlic 3 cloves

Pantry

  • Basmati riceoften in the pantry 280 g
  • Sunflower oiloften in the pantry 4 tbsp
  • Sweet paprikaoften in the pantry 1 tsp
  • Saltoften in the pantry 2 pinch
  • Pepperoften in the pantry 1 pinch

Allergens Fish

The step by step recipe

  1. Cut the eggplant into cubes, dice the tomatoes, cut the fish into large chunks, and finely chop the onions and garlic.

    Salt the eggplant 10 minutes ahead, it will soak up less oil.

  2. Sauté the onions and garlic in the oil, add the tomatoes and eggplant, and let simmer. 15 min

    Cover so the vegetables soften in their own juices.

  3. Add the okra, spinach, sweet paprika, salt and pepper. 10 min

    The spinach shrinks a lot, so don't be afraid to fill the pot.

  4. Lay the fish chunks on top of the vegetables, cover, and let cook gently. 10 min

    Don't stir, the fish would fall apart.

  5. Cook the rice in salted water, drain it, and serve alongside the calulu. 12 min

    Keep the rice warm under a clean kitchen towel.

Our tips to get it right

  • Pick thick cod fillets, they hold up better when cut into chunks and won't break apart too fast in the stew.
  • Taste the sauce before adding the fish, it's your last chance to adjust the salt and paprika without overcooking the fish.
  • If you use fresh okra instead of frozen, leave the pods whole or just halve them, that keeps the slimy texture to a minimum.

The variations

  • Swap the cod for pollock or monkfish, two firm fish that hold up well during a long simmer.
  • For a vegetarian version, replace the fish with cooked chickpeas added at the same time as the okra.
  • For a faster version, use canned crushed tomatoes and cut the vegetable simmering time down to 10 minutes.

What to serve it with

  • Plain white rice
  • Fresh chili or hot sauce on the side
  • Cold lemon water

Storage

Calulu keeps for 2 to 3 days in the fridge in a sealed container. It freezes well, without the rice, for up to 2 months. Reheat gently in a pot, adding a splash of water if the sauce has thickened.

Questions about this dish

Can I use fresh okra instead of frozen?

Yes, use the same amount of fresh okra, washed and trimmed. Add the pods whole or halved so they don't turn too slimy while cooking.

Can I make calulu ahead of time?

You can make the vegetable base a day ahead and keep it in the fridge. Add the fish only when reheating, so it stays tender.

Why shouldn't I stir the pot once the fish is in?

Cooked cod turns fragile and flakes apart easily if mixed into the vegetables. Just shake the pot gently now and then to spread the heat.

Is fresh spinach essential?

Frozen spinach works too, thawed and drained before adding. Use about 200 g, since frozen spinach is more concentrated than fresh.

How long does it take to make a calulu fish stew with rice?

Count 55 min in total, prep and cooking included. The recipe is rated “medium”.

How many calories are in a calulu fish stew with rice?

About 570 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a calulu fish stew with rice cost?

About €4.50 per serving, or €18.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish. Always check the labels of the products you buy.

African and overseas cuisines

See all

Recipes with eggplant

See all