African Tilapia

Delight your taste buds with the vibrant and bold flavors of African Tilapia, a comforting dish that combines tender, pan-seared tilapia fillets with a rich, aromatic tomato-based sauce. Infused with warming spices like coriander, cumin, and paprika, and a zesty hint of fresh ginger and lemon juice, this recipe captures the essence of African cuisine. A touch of Scotch bonnet pepper adds an optional kick for spice lovers, while fresh cilantro brings a burst of freshness to the dish. Ready in just 45 minutes, this flavorful meal pairs beautifully with steamed rice, fufu, or crusty bread, making it a versatile and satisfying dinner option. Perfect for seafood enthusiasts and those craving an authentic taste of Africa, this African Tilapia recipe will leave your family and guests asking for seconds.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 1 teaspoon Salt
• 1 teaspoon Black pepper
• 1 teaspoon Paprika
• 3 tablespoons Vegetable oil
• 1 large Onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 tablespoon Fresh ginger, grated
• 4 medium Tomatoes, pureed
• 1 piece Scotch bonnet pepper, finely chopped (optional)
• 1 teaspoon Ground coriander
• 1 teaspoon Ground cumin
• 1 cup Chicken or vegetable stock
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Season the tilapia fillets with salt, black pepper, and paprika on both sides. Set aside.

Step 2

Heat 2 tablespoons of vegetable oil in a large skillet over medium heat. Sear the tilapia fillets for 2-3 minutes per side, until lightly golden. Remove from the skillet and set aside.

Step 3

In the same skillet, add the remaining 1 tablespoon of vegetable oil and heat over medium heat. Add the chopped onion and cook for 5 minutes, stirring occasionally, until softened and translucent.

Step 4

Stir in the minced garlic and grated ginger. Cook for another minute until aromatic.

Step 5

Add the pureed tomatoes, scotch bonnet pepper (if using), ground coriander, and ground cumin to the skillet. Stir well and simmer for 10 minutes, allowing the flavors to meld and the sauce to thicken.

Step 6

Pour in the chicken or vegetable stock and stir. Return the seared tilapia fillets to the skillet, spooning some of the sauce over the top.

Step 7

Cover the skillet and simmer over low heat for 12-15 minutes, or until the fish is cooked through and flaky.

Step 8

Stir in the chopped cilantro and lemon juice. Taste and adjust seasonings if necessary.

Step 9

Serve the African Tilapia hot, garnished with additional cilantro if desired. It pairs perfectly with steamed rice, fufu, or crusty bread.

Nutrition Facts

Serving size	994.6 grams (994.6g)

Amount per serving	% Daily Value*
Calories	1021

Total Fat 52.40g	67%
Saturated Fat 9.90g	50%
Polyunsaturated Fat 25.20g
Cholesterol 228mg	76%
Sodium 3487mg	152%
Total Carbohydrate 35.70g	13%
Dietary Fiber 7.00g	25%
Total Sugars 13.10g
Protein 111.30g	223%

Vitamin D 0IU	0%
Calcium 178mg	14%
Iron 8mg	43%
Potassium 2502mg	53%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.5%

Protein: 42.0%

Carbs: 13.5%