La Capitaine Sangha
Nile perch, also known as tilapia, Goliath perch, African seabass, Goliath barramundi, arhat, or Victoria perch, is a species of freshwater fish in the family Latidae, order Perciformes.
Nile perch is native to the Congo, Nile, Senegal, Niger, and Lake Chad, as well as the Volta, Lake Turkana, and other watersheds in the Afrotropical region. It can also be found in the brackish waters of Egypt's Lake Mariout. In East Africa, the Nile perch is the main fish for economic and food security reasons. River perch has a moderate flavor and is sweet, with just the right amount of meat. The perch fillets are slightly pink when raw, but when cooked, they turn snow-white.
Nile perch has many health benefits. During fillet production, about 50% of the total weight of fish is unprocessed. Therefore the belly flaps account for about 20% of the by-product.
Ingredients:
- Fillets of Le Capitaine fish or any really solid white fish
- ½ can crush or chopped tomatoes
- 4 small fresh tomatoes
- A few springs of fresh chopped thyme
- 1 small to a medium bunch of flat parsley
- 2 hot green chilis (piment)
- ½ onion cut into large chunks
- 1 tablespoon fresh garlic
- 1 tablespoon fresh ginger
- Vegetable oil, salt, pepper
Directions:
- Heat oil in a pan. Season fish with salt and pepper. Add fish and cook until done. Turn the fish occasionally to brown on all sides. Remove the fish from the pan and set it aside.
- Place canned tomatoes, fresh tomatoes, thyme, parsley, peppers, and onions in a blender. Blend until smooth, taste, and season with salt and pepper. Add oil to the pan that previously cooked the fish. Next, put the garlic and ginger in the pan. Add the sauce to the pan from the blender. Add some water to the pan with the sauce and simmer for 10 to 15 minutes.
- Add the fish to the simmering sauce and cook until warmed through. Serve with sauce.
