Mum's end to tiffin box tantrums......

Monday, 11 June 2012

Baked Nile Perch- African wonder ; awesome taste.



Nile Perch is a kind of predator fish available in the rivers of Africa- Nile, Niger, Congo, Senegal and Lake Chad. This fish is widely available in fresh water even brackish water. It needs large amount of oxygen for breeding and normal functions. It’s found in large sized that may go up to 10 feet in height. Its flesh is sold in form of fillets to East African and Central African countries. Extremely nutritious in food value, this fish can be cooked in various forms with veggies and enjoyed along with family. My experiment with Nile Perch last week was extremely successful and my entire family enjoyed Baked Nile Perch. Let me share the recipe along with my readers.


Ingredients: (for preparation of 4-6 persons)

Fillets of Nile Perch (400 gms.),

Ginger garlic paste (1 teaspoon),

Tomato sauce (2 teaspoon),

Green chili Sauce (1 teaspoon),

Mustard sauce (1 teaspoon),

Onions (1 medium sized one grated),

Capsicum (1 medium sized one grated),

Lemon juice (1 teaspoon),

Salt as per taste,

Mixed herbs (a pinch) [Standard form available in the market a combo of oregano, basil, rosemary and parsley leaves in dried condition],

Ground black pepper (a pinch),

Oil (1 teaspoon).

Preparation time: 30 minutes

Procedure: The fish fillets are to be cut into pieces of 3”- 3”. Marinate them with ginger-garlic paste, tomato sauce, green chili sauce, mustard sauce, lemon juice, salt and 1 teaspoon oil. Keep the fish in marinated condition for 10 minutes. Place the grated veggies (onions and capsicum) over it. Place the entire content in an aluminum foil and wrap it from both sides. Then put it in oven at 220degrees for 30 minutes. Remove it after 30 minutes and serve it with rice/ugly. The fish becomes extremely soft and the veggies taste truly awesome along with it.

This is an extremely healthy food with the least amount of oil/calorific compounds used here. A typical African preparation enjoyed people of all ages.





1 comment:

  1. wonderful...i used to always wonder how to cook this fish in a healthy but tasty way n u solved my problem :) thnks

    ReplyDelete