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Malian Spiced Fish with Rice
A flavorful dish of white fish marinated in aromatic spices and herbs, then pan-fried or baked, served alongside fluffy rice. This recipe draws inspiration from the region's love for vibrant flavors.
🧂 食材
- 1.5 lb White fish fillets(such as tilapia, snapper, or cod, cut into portions)
- 2 tbsp Vegetable oil(plus more for frying if needed)
- 1 medium Onion(finely chopped)
- 3 cloves Garlic(minced)
- 2 tbsp Tomato paste
- 1.5 cups Chicken or vegetable broth
- 1 large Carrots(peeled and sliced)
- 1 medium Sweet potato(peeled and cut into chunks)
- 0.5 small head Cabbage(cut into wedges)
- 1 Lime(juiced)
- 2 tbsp Parsley(freshly chopped, for marinade and garnish)
- 0.5 tsp Chili flakes(or to taste)
- Salt(to taste)
- Black pepper(to taste)
- 1.5 cups Long-grain rice(cooked)
👨🍳 步驟
- 1
In a small bowl, combine minced garlic, chopped parsley, chili flakes, salt, and pepper. Make a few diagonal slits in the fish fillets and rub this mixture into the slits and all over the fish. Let marinate for at least 15 minutes.
- 2
Heat 2 tbsp of vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté until softened, about 5 minutes. Add the tomato paste and cook for 1 minute, stirring constantly.
- 3
Pour in the chicken or vegetable broth and bring to a simmer. Add the sliced carrots and sweet potato chunks. Cover and cook for 10-15 minutes, until the vegetables begin to soften.
- 4
Add the cabbage wedges to the pot. Carefully place the marinated fish fillets on top of the vegetables. Drizzle with lime juice.
💡 專業提示: Ensure the fish is not completely submerged, allowing it to steam and cook gently. - 5
Cover the pot and simmer gently for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork, and the vegetables are tender.
💡 專業提示: Cooking time will vary depending on the thickness of the fish fillets. - 6
Serve the fish and vegetables over cooked rice. Garnish with fresh chopped parsley.
💡 專業提示: This dish is traditionally served on a large communal platter.
💡 專業提示
- ✓For a more authentic flavor, you can use dried fish or fermented locust beans (netetou) if available.
- ✓If you prefer a spicier dish, add a whole scotch bonnet pepper to the stew while it simmers (remove before serving).
- ✓Adjust the amount of chili flakes to your preference.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Add okra or eggplant to the vegetable mix.
- If you don't have broth, water can be used, but it will result in a less flavorful sauce.