Whole Fried Tilapia Stew

Name: Whole Fried Tilapia Stew
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 6
Ingredients: 3 whole fried tilapia; 1 medium onion; 1 diced garlic; ½ green bell pepper; 3 small tomatoes; ½ coconut milk; ¼ cooking oil; 2 water; Salt to taste

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Whole Fried Tilapia Stew

AuthorDan MurungaCategoryFish & Sea Food, Kenya, Main CourseDifficultyIntermediate

Crispy fried tilapia simmered in a savory coconut-based sauce.

Kenyan style whole fried tilapia stew served on a plate

Yields6 Servings

Prep Time10 minsCook Time20 minsTotal Time30 mins

Enjoy the rich flavors of Kenyan Whole Fried Tilapia Stew, a comforting dish featuring crispy fried tilapia simmered in a savory tomato and coconut-based sauce with onions, garlic, and spices. Perfectly paired with ugali, sukuma wiki, or fresh kachumbari, this East African favorite brings together bold flavor, warmth, and coastal-inspired comfort in every bite.

Ingredients

3 whole fried tilapia

1 medium onion

1 tbsp diced garlic

½ green bell pepper

3 small tomatoes

½ cup coconut milk

¼ cup cooking oil

2 cups water

Salt to taste

Directions For Frying Tilapia

Defrost the tilapia fully if frozen.

Wash the fish thoroughly in running water paying attention to the gills and the abdomen. Make sure those areas are clean.

Dab with paper towels to remove excess water and lay on a wide chopping board.

Use a sharp knife to slit each fish three times on each side (for more crispiness when frying). You can sprinkle a little salt onto the fish but that is optional.

Add about 1 liter (or 1 quart) of cooking oil into a wide and deep enough frying pan (preferably, one with a flat base) and place on medium-high heat. Once the oil is hot, add the fish and fry until well browned. Fry one fish at a time If your pan is not large enough to accommodate more. Flip the fish gently and fry the other side as well. When ready, set the fish aside.

Remember to use safety gear and to exercise caution when frying fish as the hot oil could splatter or pop.

Directions For the Stew

Wash, chop, and dice all the vegetables (onions, tomatoes, garlic, and bell peppers). Keep them separate.

Place a wide enough pan or cooking pot on medium-high heat and add cooking oil to it.

Add onions and fry until golden brown. Stir occasionally.

Add garlic and fry for a few seconds, until just slightly brown.

Add bell peppers and fry until fully cooked. The vegetables will appear to float in oil.

Add tomatoes and cook until well mushed up. Then, add coconut milk and simmer for a minute.

Add water and salt to taste. Stir to combine.

Add the fried tilapia to the pot. Use a ladle to scoop the sauce and baste the tilapia on the top side. You do not want to move the fish too much as it could break, so basting ensures both sides soak up the sauce. Cover, reduce the heat and simmer for 7-10 minutes.

Serve with your favorite sides. This stew would go well with ugali, white rice, chapati, and green leafy vegetables such as kale and spinach.

Whole Fried Tilapia Stew

Ingredients

3 whole fried tilapia

1 medium onion

1 tbsp diced garlic

½ green bell pepper

3 small tomatoes

½ cup coconut milk

¼ cup cooking oil

2 cups water

Salt to taste

Directions

Directions For Frying Tilapia

Defrost the tilapia fully if frozen.

Wash the fish thoroughly in running water paying attention to the gills and the abdomen. Make sure those areas are clean.

Dab with paper towels to remove excess water and lay on a wide chopping board.

Use a sharp knife to slit each fish three times on each side (for more crispiness when frying). You can sprinkle a little salt onto the fish but that is optional.

Remember to use safety gear and to exercise caution when frying fish as the hot oil could splatter or pop.

Directions For the Stew

Wash, chop, and dice all the vegetables (onions, tomatoes, garlic, and bell peppers). Keep them separate.

Place a wide enough pan or cooking pot on medium-high heat and add cooking oil to it.

Add onions and fry until golden brown. Stir occasionally.

Add garlic and fry for a few seconds, until just slightly brown.

Add bell peppers and fry until fully cooked. The vegetables will appear to float in oil.

Add tomatoes and cook until well mushed up. Then, add coconut milk and simmer for a minute.

Add water and salt to taste. Stir to combine.

Serve with your favorite sides. This stew would go well with ugali, white rice, chapati, and green leafy vegetables such as kale and spinach.

Whole Fried Tilapia Stew

Ingredients Directions

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Nutrition Facts

6 servings

Serving size

Amount per serving
Calories430

% Daily Value *
Total Fat 30g39%
Sodium 200mg9%
Total Carbohydrate 6g3%
Dietary Fiber 1g4%
Protein 33g

Vitamin A 90mcg10%
Vitamin C 20mg23%
Calcium 67mg6%
Iron 0.9mg5%
Potassium 400mg9%
Vitamin B12 2mg84%
Selenium 34mcg62%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.