Second Spin, Country 104: Malawi [International Food]

Chambo fish

🥗Healthier: tilapia

💰Cheaper: catfish

Tilapia and catfish are more readily available and cost-effective alternatives.

coconut milk

🥗Healthier: light coconut milk

💰Cheaper: evaporated milk

Light coconut milk reduces calories while evaporated milk is less expensive.

curry powder

🥗Healthier: homemade curry blend

💰Cheaper: cumin and turmeric

Homemade blends can be healthier and cheaper.

fresh cilantro

🥗Healthier: parsley

💰Cheaper: dried cilantro

Parsley is a healthier option, while dried cilantro is more affordable.

Heat 2 tablespoons of canola oil in a pan over medium heat.

Wash and pat dry the fish fillets.

Sprinkle the fish with salt and lemon juice.

Dredge the fish in a shallow bowl of flour.

Fry the fillets for about 4 minutes on each side.

Remove the fish to a paper towel-lined plate.

In the same pan, add the chopped onion and fry until softened, about 5 minutes.

Add 1 tablespoon of curry powder and fry for about 2 minutes.

Add 1 cup of water and turn the heat to low.

Add the optional carrot, green pepper, golden raisins, and salt; simmer until the vegetables are soft, about 10 minutes.

Add 1 tablespoon of hot mango chutney and let it cool.

Pour the mixture into a serving dish with a lid.

Place the fish in the dish and make sure it is covered by the gravy.

Close the lid and let the flavors penetrate.

Serve hot or cold with rice or bread.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens