African Braised Fish

Ingredients

• 1.5 kg Whole fish (capon or other firm white fish) (Gutted, scaled and cleaned)
• 1 piece Yellow onion (Peeled and cut into large pieces)
• 2 pieces Ripe tomatoes (Cut in half)
• 2 pieces Garlic cloves (Peeled)
• 1 piece Green chili (Cut in half, seeded if you want less heat)
• 1 piece Red chili (Cut in half)
• 3 tbsp Olive oil
• 2 tbsp Fresh lemon juice
• 1 tbsp White vinegar
• 1 handful Fresh parsley (Coarsely chopped)
• 1 tbsp Dijon mustard
• 1 tsp Salt
• 1 piece Bouillon cube (fish or poultry)
• 2 tbsp Tomato paste
• 1 tbsp Vegetable oil (for the sauce)
• to taste Salt and pepper (for the sauce)
• 1 small piece Red onion (for the salad) (Finely sliced)
• 1 piece Tomato (for the salad) (Diced)
• 1 piece Green chili (for the salad) (Thinly sliced)
• 1 tbsp Red wine vinegar
• 2 tbsp Olive oil (for the salad)
• to taste Salt and pepper (for the salad)

Instructions

1. Cleaning the fish

   Ask your fishmonger to gut and scale the fish or do it yourself. Rinse thoroughly with cold water and pat dry with paper towels.

   Time: PT10M

2. Preparing the marinade

   Peel the onion, cut the tomatoes in half, chop the garlic, green chili and red chili. Place everything in a blender with olive oil, lemon juice, vinegar, parsley, mustard, salt and the bouillon cube. Blend until a smooth paste forms.

   Time: PT15M

3. Scoring the fish

   Using a knife, make several diagonal cuts on each side of the fish so the marinade penetrates well.

   Time: PT5M

4. Marinating the fish

   Spread the marinade paste over the fish, making sure to get it into the cuts and the cavity. Cover and refrigerate for 1 hour.

   Time: PT1H

   Temperature: 4°C

5. Preparing the grill or oven

   Preheat the grill to medium‑high heat or the oven to 200°C. If using the oven, place a rack on a baking sheet.

   Time: PT15M

   Temperature: 200°C

6. Cooking the fish

   Place the fish on the rack. Cook for 15 minutes on one side, then flip and brush with the remaining marinade. Cook another 15 minutes or until the flesh flakes easily.

   Time: PT30M

   Temperature: 200°C

7. Preparing the accompanying sauce

   In a small saucepan, heat 1 tbsp oil, add the tomato paste, season with salt and pepper, and simmer for 10 minutes while stirring. Adjust seasoning with a splash of vinegar if needed.

   Time: PT10M

   Temperature: Medium heat

8. Preparing the small salad

   Combine the finely sliced red onion, diced tomato, sliced green chili, red wine vinegar, olive oil, salt and pepper in a bowl. Set aside.

   Time: PT10M

9. Resting the fish and serving

   Wrap the cooked fish in aluminum foil to keep warm. Place the fish on a serving platter, drizzle with tomato sauce and serve with the small salad on the side.

   Time: PT5M

Nutrition Facts

Calories

350

Protein

30 g

Carbohydrates

10 g

Fat

20 g

Fiber

2 g