GHANA PAN-FRIED WHOLE TILAPIA WITH BELL PEPPER SAUCE

Experience the rich flavors and vibrant colors of Ghana with our Pan-Fried Whole Tilapia, paired with a savory Bell Pepper Sauce and stir-fried vegetables. This dish offers a delightful blend of spices and textures, making it a perfect centerpiece for any meal. Serve it alongside traditional Ghanaian sides like Banku or Kenkey for an authentic culinary journey.

Ingredients

For the Pan-Fried Whole Tilapia:
🐟 6 pieces of fresh tilapia (whole)
🫒 3 tablespoons Co-op Vegetable Oil for marinating
🥄 Generous amount of Co-op Vegetable Oil for frying, around 2-3 cups
🦐 1 tablespoon prawn/crayfish flavor stock powder
🐟 1 tablespoon fish stock powder
🧂 1 tablespoon onion powder
🌿 1 tablespoon all-purpose seasoning
🧄 1 tablespoon garlic granules
🧂 1 teaspoon salt for fish marinade
🌾 1-2 teaspoons flour to add to hot oil for frying

For the Bell Pepper Sauce:
🌶️ 1 large red bell pepper
🧡 1 large orange bell pepper
🌶️ 2 pointed red bell peppers
🧅 1 large onion
🌿 1 large chunk of ginger about the size of a thumb
🌶️ 5 scotch bonnet peppers adjust to desired spice level
🧄 4 garlic cloves
💧 Approximately 1/2 to 1 cup water
🫒 1/2 cup Co-op Vegetable Oil after water reduction
🦐 1 tablespoon prawn/crayfish flavor stock powder

For the Bell Pepper Stir-fry:
🌶️ 1 yellow bell pepper, sliced into rings
🌶️ 1 green bell pepper, sliced into rings
🌶️ 1 red bell pepper, sliced into rings
🧅 1 onion, sliced into rings
🫒 2-3 tablespoons Co-op Vegetable Oil
🧂 Salt to taste
🌿 Black pepper to taste
🌿 All-purpose seasoning to taste
🧄 Garlic granules to taste

Instructions

1- Prepare the Tilapia:

• Descale, gut, and clean the 6 whole tilapia thoroughly.
• Make 2-3 diagonal cuts on both sides of each fish.

2- Marinate the Tilapia:

• Place the tilapia in a large plastic container.
• Add 3 tablespoons of vegetable oil.
• Sprinkle with the prawn/crayfish flavor stock, fish stock, onion powder, all-purpose seasoning, and garlic granules, finishing with 1 teaspoon of salt.
• Rub the seasonings into the fish, ensuring it penetrates the cuts and cavity.
• Cover with cling film and refrigerate while you prepare the bell pepper sauce.

3- Prepare Bell Pepper Sauce:

• Halve and deseed the red, orange, and pointed bell peppers. Roughly chop them along with the onion, ginger, scotch bonnet peppers, and garlic.
• Combine all ingredients in a blender.
• Add water and blend until smooth yet retaining some texture.

4- Cook the Bell Pepper Sauce:

• Pour the mixture into a pot/Dutch oven.
• Cook over medium heat until the sauce thickens and water reduces.
• Stir in the vegetable oil and prawn/crayfish flavor stock, then simmer for about 5-7 minutes until the oil separates.

5- Fry the Tilapia:

• Heat a generous amount of vegetable oil in the pot/Dutch oven.
• Sprinkle flour into the hot oil.
• Fry the marinated tilapia until golden and crispy on both sides.
• Drain on paper towels.

6- Stir-Fry Bell Peppers:

• Heat vegetable oil in a non-stick pan.
• Add sliced bell peppers and onion.
• Stir-fry until softened but vibrant.
• Season to taste.

7- Assemble and Serve:

• Layer bell pepper sauce in a serving dish, place fried tilapia on top.
• Spoon more sauce over and garnish with the stir-fried bell peppers and onions.
• Serve with sides like fried yam, Banku, or Kenkey.

Prep Time: ~20 minutes
Cook Time: ~30 minutes
Total Time: ~50 minutes
Servings: Not specified
Equipment:

• Ninja Professional Blender
• True Better Stainless Steel Knife
• Cast Iron Pot/Dutch Oven
• Non-stick Pan
• Red-handled Tongs
• Wooden Spoon
• Slotted Spatula/Fish Turner
• Paper Towels

Cooking Tips

• Use fresh tilapia for the best taste.
• Control the spice level by adjusting the number of scotch bonnet peppers.
• Ensure oil is hot enough before frying to achieve a crispy texture.

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Pan-Fried Whole Tilapia with Bell Pepper Sauce and Stir-Fried Vegetables