BEST OF TRADITIONAL RECIPES Cooking Freshwater Fish

LAKE SARDINES IN COCONUT MILK Boil water put in a long jug; dip inthe Do not drain the water. Carefully scoop
fish and let the leftovers settle at the out the fish with a sieve. Let them drain
bottom

Heat oil in a pan and add the chopped Cook for about 3 to 5 minutes in low heat
onions. Follow this with crushed garlic while stirring
and salt

2
INGREDIENTS
50 10 50 10
FOR 4 PEOPLE 45 15
Salt 45 15
+ + SALT
• 2 cups of lake sardines 40 20
35 30 25
40 20
35 30 25
• 2 garlic cloves
• salt
• 2 large tomatoes
2 3 • 3 spoons of cooking oil
• 1 large onion
+ + • 1 cup of water
3 • 1 coconut ground Add chopped tomatoes and coconut Mix in the sardines and the other
ingredients. Cover and let it cook in low
ground and let them cook in the same
low heat until ready heat for 10 minutes

55 0 5
50
50 10
45
45 15
40
40 20
+ 35
35 30 25

4 4
4

Serve with cornmeal, potatoes,

plantains, cassava or rice.

36 37
BEST OF TRADITIONAL RECIPES Cooking Freshwater Fish

DRIED OR SMOKED FISH STEW Put 3 spoons of oil in a pan, heat it In another pan, fry tomatoes, onions,
and dry fry the fish in it until slightly chili pepper, garlic, water and coconut
browned

Bring to a boil then add the dried fish Reduce to a simmer and cook until most
of the water has been absorbed (stir
gently to avoid breaking-up the fish)

INGREDIENTS
2 2 5
FOR 4 PEOPLE
+ + • 2 onions
• 2 large pieces of dried
or smoked fish
• 5 tomatoes
2 2 • 2 cups of water
• 2 spoons of coconut

4 4 ground
+
4
+ • 1 small chili pepper
• 3 spoons of oil
Tip into a bowl add the oil and allow to
melt slowly over the dish
Serve with cornmeal, potatoes,
plantains, cassava or rice.
• 1 spoon of margarine
3 • 2 garlic cloves
+ • salt and pepper

2 Salt
SALT Pepper
PEPPER

38 39
BEST OF TRADITIONAL RECIPES Cooking Freshwater Fish

AFRICAN PEANUT FISH SOUP In a sizable pot, heat oil and cook the Add tomatoes, tomato paste, garlic and
onions pepper. Let cook for 10 minutes

Add 3 cups of water and nut paste, then Add the fish, chillies, salt and curry.
let it simmer for another 10 minutes Simmer at a very low heat for
15 – 20 minutes

2 INGREDIENTS 55 0 5 55 0 5

Salt
50 10
+ + FOR 4 PEOPLE
• 1 big onion
45
45
40
40
15
20
50
45
10
15
35 25 40 20
20
• 1 big smoked or dried 3530
30 25 35 30 25
25
fish
3 + • 2 tomatoes
• 3 spoons of vegetable oil
• 1 spoon of curry powder
3 + • 3 spoons of groundnut
paste (see page 28) The soup is ready when its thick and you Serve with cornmeal, potatoes,
• 1 spoon of tomato paste can see some oil in the top plantains, cassava or rice.
• 4 chili peppers
4 3
+ • 3 garlic gloves
• 3 cups of water
• salt

3
+
44
4 Salt
SALT

40 41
NEW RECIPES Cooking Freshwater Fish

LEMON GARLIC TILAPIA FILLET Rinse fish fillets in clean water, pat dry Place fillets in shallow cooking pan

Pour lemon juice and oil over the fillets, Note: do not add any water
sprinkle with garlic, coriander, salt and
pepper

4 INGREDIENTS
FOR 4 PEOPLE
• 4 fish fillets
+ • 2 garlic cloves
• 1 bunch of coriander
• 3 spoons of lemon
2 juice
• 1 spoon of sunflower
oil or butter
+ • salt and pepper Cover with a tight lid and cook with low Serve immediately with banana stew,
heat for 5 minutes mash potatoes, cornmeal, cassava or
rice

55 0 5
50 10
3 45
45 15
40
40 20
+ Salt
SALT Pepper
PEPPER
35 30 25
35 30 25

42 43
NEW RECIPES Cooking Freshwater Fish

TEA SMOKED FISH Put a spoon of oil in the pan to prevent Put in rice, sugar and tea leaves
the food from sticking

Place a wire rack on top and place your Cover with a lid and place on the grill
fish with a spoon of oil on top already heated till you see smoke

4 4 INGREDIENTS
FOR 4 PEOPLE
• 4 fish fillets or 4 steaks
OR • 4 table spoons of dried
tea leaves
• 4 spoons of rice
4 4 • 3 spoons of oil
+ • 4 spoons of sugar
• salt
Let the heat reduce but leave the pan on Serve with rice and vegetables: kale,
3 + 4 the grill for about 8 to 10 minutes till fish
is cooked
spinach, peas, carrots, cabbage,
potatoes, cassava or plantains.
COOKING TOOLS
• 4 handful of charcoal
• 1 stove with metal net 55 0 5
50 10
+ 45 015 5
55 20
40
3550
30 25
10
45 15
Salt
SALT
40 20
35 25

44 45
NEW RECIPES Cooking Freshwater Fish

FISH KEBABS Make the marinade: crush the garlic cloves Fire your grill to a medium heat
and mix with lemon juice and oil in a bowl.
Add the fish cut into cubes, the pepper
seeded and cut into squares and the
pineapple (optional). Cover and leave it to
rest for 1 hr

1112 1
10 2
9 3
8 4
7 30
6 5

Drain the pieces and reserve the Put the pieces on to kebabs sticks in
marinade any order you prefer until the pieces are
used up
INGREDIENTS
4 2 FOR 4 PEOPLE
• 4 fish fillets or 4 fish steaks
+ + • 1 big carrot
• 2 big tomatoes
4 • 4 kebab sticks
• 1 spoon of lemon juice
• 6 pineapple chunks
+ (optional)
• 4 spoons of cooking oil
• 1 big pepper Place the kebabs on the grill and cook Sprinkle the kebabs with the marinade.
6 4 • salt and pepper for a few minutes turning frequently
Serve with cornmeal and vegetables.
• 2 garlic cloves
+ 3
COOKING TOOLS
2 • 1 sack of charcoal
• 1 stove with metal net
+ Salt
SALT Pepper
PEPPER +

46 47