Whole fish dried or smoked hard for preservation, then washed, deboned, and folded into soups and stews — the concentrated, smoky fish backbone of Yoruba cooking, especially in efo, egusi, and pepper soups.
Dried and smoked fish is the protein engine of the Yoruba pot — the pantry staple that lets a cook build a deeply savory soup without fresh meat. Preserving fish by smoke and sun is ancient West African coastal technology, the food security of a fishing people.
Drying concentrates the protein and minerals of fish, and small whole dried fish eaten with the soft bones are an exceptional non-dairy calcium source — important given high lactose intolerance among Black Americans. The omega-3 fats support cardiovascular and brain health, addressing the heart-disease disparity directly. Smoked fish delivers deep umami that reduces the salt a stew needs.
Soak hard-dried or smoked fish in warm water to soften, rinse grit, remove tough bones and spines, then flake into the simmering soup or stew so it rehydrates and gives up its smoky flavor. A little goes a long way.
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