Smoked fish and agushie stew (akatoa froyie)

Ingredients

• 60 ml (¼ cup)palm oil
• 2onions, sliced
• 1 clove, optionalgarlic, minced
• as requiredfresh pepper, such as Scotch bonnet or bird’s-eye chilli, minced
• 4tomatoes, diced
• as preferredsmoked fish, such as mackerel, salmon, herring or tuna, flesh removed, bones removed and broken into desired sizes
• 1 heaped teaspoonground dried shrimp (shrimp powder) or 1 shrimp stock cube
• 240 ml (1 cup)whole melon seeds (agushie/akatoa), or ground melon seeds
• 120 ml (½ cup)water, for blending the melon seeds
• ¼ teaspoon for blending, plus about ½ teaspoon for the stew; adjust as requiredsalt
• 2bell peppers, sliced

Instructions

1. 1

   Soften the aromatics

   Heat about 60 ml palm oil in a saucepan. Add the onions, minced garlic and fresh pepper, and cook until the onions have softened.

2. 2

   Simmer fish and tomatoes

   Add the diced tomatoes and prepared smoked fish. Stir in about ½ teaspoon salt and 1 heaped teaspoon ground dried shrimp, or 1 shrimp stock cube. Cover and simmer for 8–10 minutes, until the tomatoes and fish are cooked through and no longer smell raw.

3. 3

   Blend the seeds

   Meanwhile, put 1 cup of melon seeds in a blender with about ½ cup water and ¼ teaspoon salt. Blend until smooth and creamy. If using ground melon seeds, mix them with water and salt to make a thick paste, then set it aside.

4. 4

   Set the agushie

   Once the tomatoes are cooked through, reduce the heat to low and add the blended melon seed mixture. Do not stir. Cover the saucepan and simmer gently until the melon seeds have set.

5. 5

   Finish and serve

   Add the sliced bell peppers and stir. Add a splash of water if needed, taste and adjust the salt, then serve with plain rice, boiled yam or plantain.

What is agushie stew?

Agushie, also called akatoa, is a name used for melon seeds in Ghanaian cooking. They are blended into a thick mixture that sets into the stew, giving it body and a rich, rounded flavour.

This version combines the seeds with smoked fish, tomatoes, pepper and palm oil. Smoked fish brings savoury depth, while adding the agushie without stirring lets it set in the simmering sauce.

Nutrition and macros by portion

The nutrition label shows one serving as written: 390 calories, 24g protein, 18g carbs, 26g fat.

Most of the carbohydrates come from the tomatoes, onions, peppers and melon seeds; the palm oil supplies much of the fat, while smoked fish and seeds contribute protein. Pair a portion with vegetables alongside and choose a moderate serving of rice, yam or plantain to balance the plate.

Choosing the fish and seeds

Smoked fish: Mackerel, salmon, herring or tuna can all work; choose a fish with a flavour you enjoy. Remove the bones carefully and break the flesh into pieces before cooking.

Agushie: Whole melon seeds are blended with water until creamy. Ground seeds are a convenient alternative; mix them with water and salt to make a thick paste.

Build the flavour base

Aromatics: Soften the onions in palm oil before adding the tomatoes and fish. This gives the onions time to mellow and helps the ingredients combine into a savoury base.

Pepper: Fresh chilli is added with the onions, so its heat infuses the oil and sauce. Use a mild amount or leave it out if you prefer less heat.

Let the melon seeds set

Gentle heat: Lower the heat before adding the blended seeds, then cover and simmer gently. The instruction not to stir is important here: leave the mixture undisturbed so it can set.

Doneness: The recipe gives no exact setting time, so check that the seed mixture has firmed rather than remaining loose. Keep the heat low to avoid scorching the base.

Balance the texture

The stew should be thick from the melon seeds, with tender fish and pieces of tomato. If it seems too thick after the peppers go in, add a small splash of water and stir.

Add water sparingly: a little loosens the sauce, while too much can make it thin. Taste at the end and adjust the salt to suit the fish and shrimp seasoning.

What to serve with it

Plain rice makes a simple base for the thick, savoury stew. Boiled yam or plantain are also suggested accompaniments and offer a different starchy contrast.

Serve the stew while warm, making sure each portion includes fish and some of the set melon seed mixture.

Recipe notes & tips

• Remove fish bones carefully before breaking the smoked fish into pieces.
• If using whole seeds, blend until the mixture is smooth and creamy.
• Keep the heat low after adding the agushie so it can set gently.
• Resist stirring while the melon seed mixture is setting.
• Add water a splash at a time if the finished stew is too thick.
• Taste before adding more salt, as smoked fish and shrimp seasoning can already be salty.

Variations

• Change the fish: Use mackerel, salmon, herring or tuna according to preference.
• Use ground agushie: Mix the ground seeds with water and salt to form a thick paste.
• Adjust the chilli: Choose a milder pepper or use less for a gentler stew.
• Omit the garlic: Leave it out if you prefer the stew without garlic.
• Choose a stock cube: Use a shrimp stock cube instead of ground dried shrimp.

Common mistakes to avoid

• Stirring too soon: Leave the pan undisturbed after adding the blended seeds so they can set.
• Cooking too fiercely: Keep the heat low after adding agushie to reduce the risk of scorching.
• Adding too much water: Loosen the stew with only a small splash at a time.
• Leaving fish bones in: Check the fish carefully before adding it to the saucepan.
• Over-seasoning early: Taste the finished stew before adjusting salt, especially when using a stock cube.

How to store

Cool leftovers promptly and keep them covered in the fridge for up to 2 days. Reheat gently in a saucepan until piping hot, adding a little water if the stew has thickened; avoid repeated reheating.

Frequently asked questions