Nigerian Tilapia Tomato Stew
Make this rich, hearty Nigerian Tilapia Tomato Stew with simple ingredients. It's delicious, spicy, and fresh! Serve with rice, plantain, or swallow.
Servings: 7 people
Calories: 638kcal
Equipment
- 1 Blender
- 1 Saucepan
Ingredients
- 1 whole tilapia fish cleaned and sliced into 4-5 pieces
- 2 scotch bonnets
- 2 red bell peppers
- 2-3 onions
- 3 tins of plumbed tomatoes
- salt to taste
- A pinch of thyme
- vegetable oil
Instructions
- If going with the blender method: Add scotch bonnets, red bell peppers, onions, and plummed tomatoes to a blender. Blend until totally smooth.
- In a saucepan, add some vegetable oil and heat it up. Add the blended vegetable mix and heat it until the oil is boiling and bubbling. Add some salt to taste and a pinch of thyme, and stir the ingredients together. Turn the pan down to a low/medium heat and simmer for 10-15 minutes.
- Lastly, add tilapia fish pieces to the saucepan. You can cut it into pieces beforehand if you prefer. Slow-cook this stew for about 20 minutes or until it’s nice and hot all the way through.
- Serve with rice, bread or swallow!
Notes
- Stirring: To avoid breaking the fish, gently swirl the saucepan in a circular motion instead of using a spoon.
- Fish: You can substitute tilapia with other firm white fish, such as halibut or red snapper. Avoid using buttery, flaky fish, as they tend to crumble in the stew.
- Heat: Keep the heat at medium or low to prevent the stew from burning.
Nutrition
Serving: 286g | Calories: 638kcal | Carbohydrates: 105.2g | Protein: 34.77g | Fat: 10.59g | Saturated Fat: 4.627g | Polyunsaturated Fat: 1.775g | Monounsaturated Fat: 3.235g | Sodium: 58mg | Potassium: 2518mg | Fiber: 25.7g | Sugar: 8.51g | Vitamin A: 410IU | Vitamin C: 51.7mg | Calcium: 226mg | Iron: 8.61mg