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Superkanja with rice

Superkanja is a Gambian stew of okra, tomatoes, and white fish, served over rice. For 4 people, it takes 45 minutes and is easy to make, at €3.10 per serving. The key to success is cutting the okra into big chunks and leaving it alone while it cooks, so it stays less slimy.

Tonight Gambia takes over the kitchen with superkanja, a thick and fragrant okra and fish stew, served over white rice.

Superkanja with rice
Total time
45 min
Difficulty
Easy
Cost per person
€3.10
Calories per person
690 kcalcalculated by Kiloach, your weight coach
Season
Summer, Fall

Superkanja brings together soft, slow cooked tomatoes, a gentle kick from a whole chile, and the particular texture of okra, which thickens the broth as it simmers. The cod or pollock, added near the end, stays tender and flakes apart in this thick, paprika scented stew.

This is a dish for an evening when you have a little extra time, or a Sunday when you want something different from your usual rotation. The white rice underneath soaks up the broth and makes every bite generous, ideal if you love fish in sauce and flavors from somewhere new.

The ingredients

4 people

Fish counter

  • Cod or pollock fillets 600 g

Fruits and vegetables

  • Okra 500 g
  • Onions 2
  • Tomatoes 3
  • Garlic 3 cloves
  • Fresh chile 1

Pantry

  • Riceoften in the pantry 300 g
  • Vegetable oiloften in the pantry 3 tbsp
  • Paprikaoften in the pantry 1 tsp
  • Chicken stock cubeoften in the pantry 1
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Allergens Fish

The step by step recipe

  1. Wash the okra, trim the ends, and cut it into big chunks, chop the onions and garlic, and dice the tomatoes.

    Leave the okra whole if it's small, it holds up better during cooking.

  2. Brown the onions in the oil, add the garlic, paprika, and tomatoes, then let everything cook down. 12 min

    The oil and paprika stand in for the original red palm oil here, the result is very close.

  3. Add 500ml of water, the stock cube, the whole chile, and the okra, then cover and let simmer. 12 min

    A splash of lemon juice or vinegar added at the start helps cut down on the sliminess.

  4. Lay the fish pieces on top of the stew, season with salt and pepper, and let it cook without stirring. 8 min

    Spoon some broth over the fish as it cooks, it won't fall apart.

  5. Cook the rice in salted water, drain it, and serve the superkanja on top. 12 min

    Mash a piece of okra against the edge of the plate, the stew turns silkier.

Our tips to get it right

  • Pick firm, bright green okra with no brown spots, it holds up better during cooking and stays less stringy.
  • Keep the chile whole instead of chopping it, the stew picks up flavor without becoming too spicy, and you can lift it out before serving.
  • Simmer the stew covered and avoid lifting the lid too often, the trapped steam helps the okra cook through without drying out.

The variations

  • Swap the cod for pollock, hake, or even shrimp, just adjust the cooking time for the fish.
  • For a vegetarian version, skip the fish and chicken stock, use vegetable stock instead, and stir in chickpeas near the end of cooking.
  • For kids or milder palates, remove the chile before cooking or use a pinch of sweet paprika instead.

What to serve it with

  • White rice, already part of the recipe
  • Lime wedges to squeeze over
  • Cold water or mint tea

Storage

Superkanja keeps for 2 days in the fridge in a sealed container, fish and stew together. It doesn't freeze well, since the fish and okra change texture once thawed. Reheat gently in a covered pot so the fish doesn't dry out.

Questions about this dish

Why does okra get slimy and how do you avoid it?

Okra releases a natural mucilage, especially when cut small or stirred too much. Cut it into big chunks, leave it alone while it cooks, and add a splash of lemon juice or vinegar early on to cut down on the sliminess.

Can you make superkanja ahead of time?

You can make the tomato and okra stew a few hours ahead and reheat it gently. Add the fish only right before serving, so it stays tender and doesn't fall apart.

What fish works if you don't have cod or pollock?

Choose a firm white fish like hake, haddock, or coley, which hold together well during cooking. Avoid delicate fish that might flake apart too much in the stew.

What replaces the traditional palm oil in this version?

This recipe uses regular vegetable oil with paprika to recreate the color and flavor of traditional red palm oil. The taste comes out very close, without needing the original ingredient.

How long does it take to make a superkanja with rice?

Count 45 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a superkanja with rice?

About 690 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 superkanja with rice cost?

About €3.10 per serving, or €12.40 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.

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