Mufete - ISO Food Fest 2021

fresh fish

🥗Healthier: grilled chicken

💰Cheaper: canned fish

Canned fish is more affordable and still flavorful.

palm oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil is healthier with a similar cooking profile.

cassava

🥗Healthier: sweet potatoes

💰Cheaper: potatoes

Sweet potatoes offer more nutrients and are often cheaper.

plantains

🥗Healthier: zucchini

💰Cheaper: bananas

Zucchini can be a lower-calorie alternative.

Clean and gut the fish, then marinate with lime juice, garlic, salt, and pepper for 30 minutes.

Prepare the cassava by peeling and cutting it into chunks.

Boil the cassava in salted water until tender, about 20 minutes.

Grill the marinated fish over medium heat until cooked through, about 6-8 minutes per side.

While the fish grills, steam the plantains until soft, about 10-15 minutes.

In a pan, heat palm oil and sauté onions and tomatoes until soft, about 5 minutes.

Wrap the grilled fish in banana leaves to keep warm.

Serve the grilled fish with boiled cassava, steamed plantains, and sautéed vegetables on the side.

Garnish with fresh coriander before serving.

Cooking Techniques

Spice Level:

Allergens