Dahomey fish stew

Cut a firm-fleshed, low-fat fish into two inch sections.

Season flour with salt and pepper and dredge the fish in it.

Roughly chop an onion and a tomato.

Heat a quarter cup of red palm oil over medium heat.

Fry the fish until golden brown on each side, without crowding the pan; remove.

Sweat the onion until a little translucent, add the tomato and cook on medium for 10 minutes, stirring.

Add about half a cup of fish stock, reduce the heat, cover and simmer 10 minutes.

Return the fish to the pot, add chili flakes if desired and season.

Simmer 30 to 40 minutes, or up to an hour, on the lowest possible simmer, stirring now and then.