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 SaltSALT 45 15 + + • 2 cups of lake sardines 40 20 40 20 35 25 35 25 • 2 garlic cloves 30 30 • salt • 2 large tomatoes 2 3 • 3 spoons of cooking oil + + • 1 large onion • 1 cup of water Mix in the sardines and the other 3 1 coconut ground Add chopped tomatoes and coconut • ground and let them cook in the same ingredients. Cover and let it cook in low low heat until ready heat for 10 minutes 55 0 5 5050 10 4545 15 4040 20 + 3535 30 25 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) 2 2 5 INGREDIENTS 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 ground 4 4 • 1 small chili pepper Tip into a bowl add the oil and allow to Serve with cornmeal, potatoes, + + plantains, cassava or rice. 4 • 3 spoons of oil melt slowly over the dish • 1 spoon of margarine 3 • 2 garlic cloves + • salt and pepper 2 SALTSalt PepperPEPPER + 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 0 55 5 Salt 50 10 50 10 FOR 4 PEOPLE 45 + + 45 15 45 15 1 big onion 40 • 40 20 40 2020 1 big smoked or dried 3535 2525 • 3030 35 30 25 3 fish + • 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 4 4 4 + SaltSALT 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 4545 15 4040 20 3535 30 25 + SALTSalt PepperPEPPER 30 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, the grill for about 8 to 10 minutes till fish spinach, peas, carrots, cabbage, 3 + 4 potatoes, cassava or plantains. COOKING TOOLS is cooked • 4 handful of charcoal 55 0 5 • 1 stove with metal net 50 10 + 45 015 40 5520 5 50 10 35 30 25 45 15 SaltSALT 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 7 306 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 4 2 INGREDIENTS 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. 4 • salt and pepper for a few minutes turning frequently 6 Serve with cornmeal and vegetables. + 3 • 2 garlic cloves COOKING TOOLS 2 • 1 sack of charcoal • 1 stove with metal net + SALTSalt PepperPEPPER + 46 47.