NIGERIAN BOLE AND FISH RECIPE WITH PEPPER SAUCE | Rosted Plantain and Oven Smoked Fish

fresh fish

🥗Healthier: grilled chicken

💰Cheaper: canned fish

Canned fish is more affordable and still provides protein.

palm oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Vegetable oil is less expensive and has a neutral flavor.

ground crayfish

🥗Healthier: dried shrimp

💰Cheaper: fish sauce

Fish sauce can mimic the umami flavor at a lower cost.

ripe plantains

🥗Healthier: sweet potatoes

💰Cheaper: regular bananas

Sweet potatoes are nutritious and can be grilled similarly.

Remove the wings from the tilapia fish and pat it dry with a kitchen towel.

Make deep cuts in the fish to help the seasoning penetrate.

Mix olive oil with onion powder, paprika powder, hot paprika, seasoning powder, hot chili powder, ginger powder, mixed spices, garlic powder, and salt to create a marinade.

Fill the cuts in the fish with the marinade and brush it all over the fish.

Allow the fish to marinate for 2-3 hours (minimum 1 hour).

Peel the ripe plantains and make markings on them.

Sprinkle a little salt on the plantains and brush with oil.

Spray the oven rack with oil to prevent sticking.

Place the fish in the oven at 180 degrees Celsius for 20 minutes on each side (total 40 minutes).

Transfer the plantains to the oven and check them after 10-12 minutes, flipping them to cook properly.

Blend scotch bonnet pepper and sweet long chili peppers into a rough paste for the pepper sauce.

Heat vegetable oil in a pan and cook chopped onions for 2 minutes.

Add the blended pepper mixture and simmer for 15 minutes until water drains off.

Add seasoning powder, salt, curry powder, and grinded smoked prawn to the sauce and cook for an additional 10 minutes.

Spread some pepper sauce on the cooked fish and return it to the oven for another 10 minutes.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens