This spicy twist on tilapia is truly the West-African spunk that you need to awaken your taste buds.
Tilapia, refers to several species of mostly freshwater fish belonging to the cichlid family, native to Africa. It has quickly become the second most popular globally farmed fish and one of the most globally traded seafood commodities.
In Africa, tilapia, in its various strains, is largely caught from traditional wild sources such as rivers, lakes, dams etc.
It is an inexpensive, mild-flavored fatty white fish which is a great source of protein.
In 3.5 ounces (100 grams), it packs 26 grams of protein and only 128 calories (3).
Even more impressive is the amount of vitamins and minerals in this fish. Tilapia is rich in niacin, vitamin B12, phosphorus, selenium and potassium.
A 3.5-ounce serving contains the following (3):
- Calories: 128
- Carbs: 0 grams
- Protein: 26 grams
- Fats: 3 grams
- Niacin: 24% of the RDI
- Vitamin B12: 31% of the RDI
- Phosphorus: 20% of the RDI
- Selenium: 78% of the RDI
- Potassium: 20% of the RDI
Tilapia is also a lean source of protein, with only 3 grams of fat per serving.
Ghanaians prepare tilapia in a myriad of ways including salting for preserving, drying and even flame grilling.
Served with banku, fried yam or even with rice, Tilapia pairs very well with other traditionally Ghanaian sides and vegetables.
|1 Tilapia/desired fish||1.Slice diagonal divets in fish to allow marinade to penetrate|
|1 large Ground Onion||2.In a small bowl, mix marinade ingredients|
|1 Clove Ground Garlic||3.Spread marinade generously on fish and allow to marinate for at least 1 hour (the longer the better|
|1 Teaspoon Ground Ginger||4.Grill on open flame or on a griddle, brushing with desired grilling oil|
|1 Tablespoon (mixed) The Pepper|
|Salt to taste|
|2 Tablespoons Mixed Spices Cooking Oil|
Wrapping the fish in foil before you grill will maintain moisture