NGOLO YA LIBOKE YA NZUNGU//HOW TO COOK CATFISH CONGOLESE WAY

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil provides a similar flavor with healthier fats.

catfish

🥗Healthier: tilapia

💰Cheaper: mackerel

Tilapia is lower in calories and mackerel is often less expensive.

cassava

🥗Healthier: sweet potatoes

💰Cheaper: potatoes

Sweet potatoes offer more nutrients and are often available at lower prices.

plantains

🥗Healthier: zucchini

💰Cheaper: bananas

Zucchini can be a lower-calorie alternative while bananas are more economical.

Prepare catfish by cleaning and gutting it thoroughly.

Marinate catfish with lime juice, salt, and black pepper for 30 minutes.

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

Sauté chopped onions, garlic, and ginger until fragrant, about 3-4 minutes.

Add diced tomatoes and bell peppers, cooking until softened, about 5-7 minutes.

Stir in cayenne pepper and additional salt to taste.

Add marinated catfish to the skillet, covering it with the vegetable mixture.

Pour in water, cover, and simmer for 20-25 minutes until fish is cooked through.

Wrap cooked catfish in banana leaves for serving, if desired.

Serve with boiled cassava and fried plantains on the side.

Garnish with chopped cilantro before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary