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How to prepare Ghanaian coconut shito
Coconut oil has a very high saturated fat content. About 87% of its fat is saturated.
Coconut-Oil-Shito (credit - Telande)
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This feature makes it one of the best fats for high-heat cooking, including frying.
Saturated fats retain their structure when heated to high temperatures, unlike the polyunsaturated fatty acids found in vegetable oils.
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Oils such as corn and safflower are converted into toxic compounds when heated. These may have harmful effects on health.
Therefore, coconut oil is a safer alternative for cooking at high temperatures.
Method
- Heat coconut oil in a non-stick pan over medium heat.
- Add tomato paste, stir and let simmer for 10 minutes then add the onion puree, stir and let simmer down for 15 minutes.
- Add blended ginger, scotch bonnet pepper, garlic, stir and let simmer down for 10 minutes.
- Add smoked herrings and shrimps, stir in, add more oil and let it simmer for 20 minutes
- Add the dried bay leaves, sea salt, more coconut oil, stir and let simmer.
- Coconut oil shito ready to serve
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