Tilapia Kali Kali

Dive into the bold and vibrant flavors of **Tilapia Kali Kali**, a mouthwatering West African-inspired dish that's as comforting as it is flavorful. This recipe features tender tilapia fillets marinated in zesty lime juice and a medley of warm spices, nestled in a rich and fragrant tomato-based sauce infused with garlic, ginger, and a hint of heat from optional scotch bonnet pepper. The sauce, spiced with paprika, cayenne, and cumin, is perfectly balanced with a splash of chicken or fish stock, creating a wholesome and hearty base. Ready in just 45 minutes, this one-pan recipe is ideal for a weeknight dinner or a special occasion meal. Garnished with fresh cilantro and served alongside fluffy rice or warm flatbread, Tilapia Kali Kali delivers an irresistible combination of flavors and textures that's sure to tantalize your taste buds.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 2 tablespoons Lime juice
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 3 tablespoons Vegetable oil
• 1 medium, diced Onion
• 3 minced Garlic cloves
• 1 tablespoon, grated Ginger
• 2 tablespoons Tomato paste
• 1 14-ounce can Canned diced tomatoes
• 1 teaspoon Paprika
• 0.5 teaspoon Cayenne pepper
• 1 teaspoon Cumin
• 1 cup Chicken or fish stock
• 2 tablespoons, chopped Fresh cilantro
• 1 whole, pierced with a knife Scotch bonnet pepper (optional)
• 0 for serving Cooked rice or flatbread

Directions

Step 1

Rinse the tilapia fillets under cold water and pat them dry with paper towels.

Step 2

Rub the fillets with lime juice, 1/2 teaspoon of salt, and ground black pepper. Set aside to marinate while you prepare the sauce.

Step 3

In a large skillet or frying pan, heat the vegetable oil over medium heat.

Step 4

Add the diced onion to the pan and sauté for 3-4 minutes until soft and translucent.

Step 5

Stir in the minced garlic and grated ginger, cooking for an additional minute until fragrant.

Step 6

Add the tomato paste to the pan and cook for 2-3 minutes, stirring constantly, to intensify the flavor.

Step 7

Pour in the canned diced tomatoes, including their juices. Stir well to combine.

Step 8

Season the sauce with paprika, cayenne pepper, cumin, and the remaining 1/2 teaspoon of salt. Mix thoroughly.

Step 9

Add the chicken or fish stock to the pan and bring the sauce to a gentle simmer.

Step 10

If desired, add the whole scotch bonnet pepper for extra heat, ensuring it stays intact to prevent overpowering spiciness.

Step 11

Allow the sauce to simmer for 10 minutes, stirring occasionally, until slightly thickened.

Step 12

Nestle the tilapia fillets into the sauce, spooning some over the top to coat them.

Step 13

Cover the pan and cook the fish for 8-10 minutes, or until the tilapia is opaque and flakes easily with a fork.

Step 14

Remove the scotch bonnet pepper (if used) and discard.

Step 15

Sprinkle the dish with freshly chopped cilantro and serve hot with cooked rice or flatbread on the side.

Nutrition Facts

Serving size	1469 grams (1469.0g)

Amount per serving	% Daily Value*
Calories	1321

Total Fat 64.50g	83%
Saturated Fat 12.80g	64%
Polyunsaturated Fat 28.60g
Cholesterol 236mg	79%
Sodium 3999mg	174%
Total Carbohydrate 77.30g	28%
Dietary Fiber 13.60g	49%
Total Sugars 25.40g
Protein 117.20g	234%

Vitamin D 0IU	0%
Calcium 288mg	22%
Iron 9mg	50%
Potassium 3276mg	70%

*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: 42.7%

Protein: 34.5%

Carbs: 22.8%