How To Prepare Sierra Lone Tola From Scratch Pt.1

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil is healthier with a similar flavor profile.

fish

🥗Healthier: chicken

💰Cheaper: tofu

Tofu is a plant-based protein that is more affordable.

Clean and prepare the fish, removing scales and guts.

Chop the tomatoes, onions, and bell peppers into small pieces.

Mince the garlic and ginger finely.

Heat palm oil in a large pot over medium heat until shimmering.

Add the chopped onions and sauté until translucent, about 5 minutes.

Stir in the minced garlic and ginger; cook for 1-2 minutes until fragrant.

Add the chopped tomatoes and bell peppers; cook until softened, about 5-7 minutes.

Incorporate the scotch bonnet peppers, thyme, bay leaves, salt, and black pepper; stir well.

Add the fish to the pot, gently coating it with the sauce.

Pour in enough water to cover the fish; bring to a gentle simmer.

Cook for about 15-20 minutes until the fish is cooked through and flavors meld.

Add lemon juice, green onions, okra, and carrots; simmer for an additional 5 minutes.

Taste and adjust seasoning if necessary before serving.

Cooking Techniques

Spice Level: