Fante Fante
User Reviews
4.9
-
Prep Time
20 mins
-
Cook Time
30 mins
-
Total Time
50 mins
-
Servings
4 people
-
Course
Main Course
Fante Fante
Description
The Fante Fante recipe centers on a whole tilapia simmered in a spicy tomato sauce made from blended fresh tomatoes, Scotch bonnet pepper, onions, garlic, and ginger. The sauce is enriched with dried thyme, parsley, and bay leaves, which cook down to create a fragrant base. Using palm oil gives the dish a distinct color and subtle flavor characteristic to the region. The fish is added towards the end of cooking to stay intact and tender, absorbing the spiced tomato flavors while simmering gently.
The tomato mixture simmers until bubbling, thickening to a sauce that dresses the fish well. The combination of fresh ingredients and slow reduction allows the flavors to meld while keeping the fish moist. This dish pairs traditionally with starchy side dishes like banku, fufu, or kenkey to balance the bold sauce and heat from the Scotch bonnet pepper.
This preparation is practical for those wanting a fish dish with a spicy, aromatic tomato sauce representing Ghanaian coastal cooking. It works well for family meals where the side staples make the dish filling and shareable.
Ingredients
- 1 tilapia Use any preferred firm white fish of your choice eg Tilapia, Red snapper, or pompano
- 500 g tomato fresh
- 1 scotch bonnet pepper
- 1 onion diced
- 1 tsp thyme dried
- 2 bay leaf
- 1 tsp parsley dried
- 4 tbsp vegetable oil palm oil
- 1 tbsp garlic freshly chopped
- 1 tsp ginger freshly grated
Instructions
- Wash and clean the fish thoroughly removing the scales and dirt. Set aside.
- Wash the fresh tomatoes, pepper, and onions, and blend using a blender till a smooth mixture is obtained.
- Pour the vegetable oil into a clean saucepan and heat for around 2-3 minutes, then add the diced onions, ginger, and garlic and simmer for 2 minutes before adding the thyme, parsley, and bay leaves. Cook for another 10-15 minutes, or until it begins to bubble.
- Now add your mixed veggie combination. Cook on medium heat for 10 minutes.
- Finally, add the tilapia fish and simmer for 5 minutes, stirring once (to avoid breaking up the fish). Serve your dish with banku, fufu, and/or kenkey.
Notes
User Reviews
Overall Rating
4.9
You'll Also Love
