Ghanaian-Style Tilapia with Attiéké

Ingredients

• 2 filets Tilapia fillets (about 600 g, fresh or frozen)
• 1 unité Onion (peeled and coarsely chopped)
• 50 g Fresh ginger (peeled and chopped)
• 2 pcs Green chilies (seedless, optional)
• 5 gousses Garlic (crushed)
• 3 tiges Fresh cilantro (chopped)
• 1 c. à soupe Fish bouillon cube (fish seasoning)
• 1 c. à soupe All-purpose seasoning (Maggi-type)
• 1 cube Large Maggi cube (broth)
• 0.5 c. à soupe Fine salt
• 0.5 tasse Vegetable oil (for the sauce and cooking)
• 2 c. à soupe All-purpose flour (to coat the fish before frying)
• 2 c. à soupe Cooking oil (for frying the fish)
• 1 kg Attiéké (cassava couscous) (thawed, light granules)
• 0.5 tasse Water (to rehydrate the attiéké)
• 2 pcs Medium onion (sliced)
• 2 cubes Small Maggi cube (for the attiéké, or salt to taste)

Instructions

1. Clean the fish

   Remove the side fins, ventral fin and dorsal fin using scissors. Remove the gills and innards, then rinse the fish under cold water. You can lightly rub with lemon to deodorize.

   Time: PT10M

2. Make incisions

   Make two small cuts on each side of the fillet (cross-shaped) so the sauce penetrates well.

   Time: PT5M

3. Prepare the chili sauce

   Coarsely chop the onion, ginger, green chilies, garlic and cilantro. Place everything in a blender, add the fish bouillon cube, all-purpose seasoning, Maggi cube, salt and the half-cup of oil. Blend until a smooth paste forms.

   Time: PT10M

4. Marinate the fish

   Generously brush the tilapia fillets with the chili sauce, making sure to fill the incisions. Cover the dish with plastic wrap and let rest in the refrigerator.

   Time: PT5M

5. Refrigerate

   Place the marinated fish in the refrigerator for 30 to 45 minutes.

   Time: PT30M

6. Preheat the oven

   Préchauffer le four à 180 °C.

   Time: PT5M

   Temperature: 180°C

7. Prepare the baking dish

   Lightly brush the oven-safe dish with a tablespoon of oil to prevent the fish from sticking.

   Time: PT5M

8. First bake

   Place the fillets in the dish and bake for 15 minutes.

   Time: PT15M

   Temperature: 180°C

9. Flip and add sauce

   Remove the dish, flip the fillets, brush again with the remaining chili sauce and return to the oven.

   Time: PT5M

10. Final bake

    Bake again for 20 to 25 minutes until the fish is nicely browned and cooked through.

    Time: PT20M

    Temperature: 180°C

11. Prepare the attiéké

    In a large bowl, place the attiéké and add ½ cup hot water. Stir quickly, then cover and let rest for 5 minutes for the granules to swell.

    Time: PT5M

12. Sauté the onions

    Heat 2 tbsp oil in a pan, add the sliced onions and sauté for 3 to 4 minutes until translucent.

    Time: PT5M

13. Mix the attiéké

    Stir the swollen attiéké into the pan, add the two small Maggi cubes (or salt) and mix for 2 to 3 minutes to coat the grains with oil and seasoning.

    Time: PT5M

14. Serve

    Arrange the tilapia fillets on a platter, serve with hot attiéké and the remaining chili sauce on the side.

    Time: PT5M

Nutrition Facts

Calories

350

Protein

30 g

Carbohydrates

30 g

Fat

12 g

Fiber

3 g