Slow Cooked, Stewed Tilapia/ Kariba Bream

tilapia

🥗Healthier: catfish

💰Cheaper: mackerel

Catfish offers a similar texture and flavor, while mackerel is often less expensive.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil is healthier, while sunflower oil is usually cheaper.

lime juice

🥗Healthier: lemon juice

💰Cheaper: vinegar

Lemon juice provides a similar acidity, while vinegar is often more affordable.

bell pepper

🥗Healthier: zucchini

💰Cheaper: cabbage

Zucchini can add bulk and nutrients, while cabbage is a cost-effective alternative.

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

Add chopped onion and sauté until translucent, about 5 minutes.

Stir in minced garlic and ginger, cooking until fragrant, about 1 minute.

Add diced tomatoes and bell pepper, cooking until softened, about 5 minutes.

Season with coriander, cumin, paprika, salt, and black pepper, stirring to combine.

Pour in water and bring to a simmer.

Add tilapia fillets gently into the pot, ensuring they are submerged in the sauce.

Cover and cook for 10-12 minutes until the fish is cooked through and flakes easily.

Stir in lime juice and adjust seasoning if necessary.

Add chopped carrot and green beans, cooking for an additional 5 minutes until tender.

Serve hot with rice or bread.

Cooking Techniques

Spice Level:

Allergens