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Saturday, February 26, 2011

Veggie Fish Sauce

As you may have noticed, I seem to be using quite a lot of fish in my cooking lately. I am trying to wean red meat from my diet and so naturally it falls on fish and chicken, maybe some pork but not much.
I find that oilier kinds of fish are tastier than their leaner cousins. Not to worry, fish fat can actually be good for you. The most easily accessible ones of these to me here are Salmon and Tilapia.

My seeming bias toward Tilapia happened completely by accident. I went fish buying and got an incredibly good deal so I bought a whole bunch. It would be impractical to go out and buy Salmon just so I don't blog about Tilapia again. So Tilapia it is : )

This was something I just threw together very quickly. About 20 minutes to cook the sauce and rice to go with it.

2 whole Tilapia
4 small onion
7 tomatoes

1 green pepper
1/2 small squash
1 bulb garlic

I started by blending the bulb of garlic with one small onion. I then heated about 2 tablespoons of cooking oil and fried the onion/garlic puree.

 I added rice that had been washed and drained, and fried it for a few minutes. The aroma from this is incredible!! Do this for about 2 to 3 minutes and then add water and cook the rice as you normally would.

Go ahead and chop the onions, tomatoes, green pepper and squash into cubes. Whateve size you decide to make them, try and make them even, so the cook evenly.

My Tilapia was already cut into 3 pieces each, but I went ahead and cut each piece again into 3. I seasoned it simply with salt and black pepper.

In about a tablespoonful of cooking oil, start frying the Onions. You want the vegetables to remain crunchy so don't cook them too long. Add the tomatoes about a minute later. Then the squash.

As you continue to fry the vegetables and the juices from them start to simmer, add the fish. Crumble in one Maggi cube, stir it about a little and then leave covered.  This is just to quickly steam the fish.

About 2 minutes later add the green pepper and salt if necessary. Leave it uncovered to allow the moisture to reduce.

As soon as the rice is cooked, you are ready to eat.
Serve with sliced avocado.


  1. I tasted it's very good, you'd see much merit I see my brothers has his Ivorian

  2. lol, Thanks for the comment, I know it must be clearer in french but I get the Idea. Thanks for commenting :)



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