QueenMariana . teaching teenagers how to clean fish and cook it .for bringers

Ingredients

• 1.5 kg Tilapia (whole, cleaned)
• 1 tablespoon Salt (for seasoning)
• 0.5 teaspoon White Pepper (ground)
• 1 teaspoon Janza Spice (optional, nutty flavor; substitute with paprika if unavailable)
• 2 tablespoons Olive Oil (brush on fish before grilling)
• 200 g Cabbage (shredded for salad)
• 1 piece Carrot (peeled and shredded for salad)
• 2 tablespoons Mayonnaise (base of salad dressing)
• 1 teaspoon Sugar (adds slight sweetness to dressing (optional))
• 1 teaspoon Lemon Juice (brightens salad dressing (optional))
• 1 tablespoon White Vinegar (used with salt to rinse fish)

Instructions

1. Scale and Gut the Fish

   Hold the tilapia by the tail, use a sharp knife to scrape off all scales, then make a shallow incision along the belly, remove the innards and discard the black membrane and any blood lines.

   Time: PT10M

2. Rinse with Vinegar‑Salt Solution

   In a bowl combine 1 Tbsp white vinegar with a pinch of salt, pour over the fish and rinse thoroughly with cold water, ensuring no residue remains.

   Time: PT5M

3. Pat Dry

   Place the cleaned fish on a clean surface and pat dry with paper towels.

   Time: PT2M

4. Season the Fish

   Sprinkle 1 Tbsp salt and ½ tsp white pepper evenly over both sides. Add 1 tsp Janza spice (or paprika) and brush the skin with 2 Tbsp olive oil.

   Time: PT5M

5. Preheat Grill

   Heat the grill or grill pan to medium‑high, about 190 °C, for 5 minutes before placing the fish.

   Time: PT5M

   Temperature: 190°C

6. Grill the Tilapia

   Place the fish skin‑side down on the grill. Cook for 10 minutes, then carefully flip and grill another 10 minutes until the flesh is opaque and the skin is crisp.

   Time: PT20M

   Temperature: 190°C

7. Prepare Cabbage‑Carrot Salad

   In a bowl combine shredded cabbage and carrot. In a small cup mix 2 Tbsp mayonnaise, 1 tsp sugar and 1 tsp lemon juice (optional). Toss the dressing into the veggies until evenly coated.

   Time: PT8M

8. Plate and Serve

   Transfer the grilled tilapia to a serving plate, drizzle any remaining juices, and serve alongside the fresh salad. Optionally garnish with extra lemon wedges.

   Time: PT2M

Nutrition Facts

Calories

350

Protein

30g

Carbohydrates

15g

Fat

15g

Fiber

3g