Today I thought I would bring you something extremely healthy to start your week off in the right way. “Start as you mean to go on” as they say; so for today’s lunch I went for a grilled Tilapia, also known as Chiloli, or Pale in Bemba, and a lovely fresh salad. The great thing about this fish is that you can enjoy it with pretty much anything, rice, and oven baked chips/potatoes; and of course nshima.
Grilling any meat is great because it drains all of those extra oils that you don’t want. It’s a bit like barbequing, but indoors; and of course you are not using an open fire when grilling. And before you comment, I already beat you to it, for those of you with electricity issues; you can actually cook this fish on an mbabula. I remember when I was very little and we were living in Zambia, whenever the electricity would go, we would just cook outside on an mbabula; so why not try that for size.
- 1 whole tilapia
- 2 tsps Salt
- 2 tsps Pepper
- 1 tsp Chilli flakes (optional)
- 1 tbsp lemon juice
- 1 clove of garlic, minced
- 4 tbsp olive oil or vegetable oil
Preparation & Cooking time: 20 minutes
Ready In: 1 h 30 m
Serves 4 people
- In a bowl, combine garlic, olive oil, salt, pepper, chilli flakes and lemon juice.
- Place the Tilapia in a shallow glass dish or a large re-sealable plastic bag, and pour the marinade over the fish. Cover or seal and place in the refrigerator for 1 hour, turning occasionally.
- Preheat the grill to a medium – high heat.
- Remove Tilapia from marinade and drain off the excess. Place the fish on the grilling pan, about 4 inches away from the heat. Grill for about 15 minutes per side or until the fish is done. It should be white on the inside and resemble the image above.
- For the salad, I simply tossed together lettuce, tomato, onion; and red, green and yellow bell peppers, with a drizzle of olive oil and lemon juice, and a bit of salt to taste.
As I mentioned before, this tilapia can be eaten with anything. So enjoy it with a salad of your choice, rice, potatoes or even nshima and ifisashi.
Kanta Temba is a cake maker and decorator. She is also the owner and founder of Kanta Kakes – cake shop.
You can find her work on www.kantakakes.com. Follow her on twitter @KantaKakes and Instagram @KantaTemba.