Congolese Food Tilapia

tilapia

🥗Healthier: catfish

💰Cheaper: hake

Catfish is lower in calories, while hake is often less expensive.

palm oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil is healthier, and sunflower oil is often more affordable.

cayenne pepper

🥗Healthier: paprika

💰Cheaper: red pepper flakes

Paprika offers a milder flavor, while red pepper flakes are usually cheaper.

spinach

🥗Healthier: kale

💰Cheaper: collard greens

Kale is nutrient-dense, and collard greens are often less expensive.

Heat vegetable oil in a skillet over medium heat.

Add chopped onions, garlic, and ginger; sauté until softened.

Stir in tomato puree and tinned chopped tomato; cook until mixture thickens.

Add half a jug of water, Maggi Cube, and Jumbo Seasoning; simmer until flavors meld.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens