Ghanaian Jollof Rice with Fried Tilapia and Fresh Salad

Name: Ghanaian Jollof Rice with Fried Tilapia and Fresh Salad
Prep time: 25 min
Cook time: 40 min
Total time: 1 h 5 min
Yield: 3 servings
Cuisine: Ghanaian
Ingredients: 1 pound tilapia fillet; 1.5 cup jasmine rice (uncooked, rinsed); 1 can crushed tomatoes; 3 tablespoon tomato paste; 1 red onion (medium, finely chopped); 1 yellow onion (medium, finely chopped); 3 clove garlic (minced); 1 tablespoon fresh ginger (grated); 0.25 cup vegetable oil; 2 cup low-sodium chicken broth; 1 teaspoon curry powder; 1 teaspoon dried thyme; 1 teaspoon salt; 0.5 teaspoon black pepper; 2 Roma tomatoes (diced); 1 cucumber (diced); 1 tablespoon lemon juice

Fragrant tomato and spice-infused rice cooked slow, paired with crispy pan-fried tilapia fillets and a light, citrusy cucumber salad.

Prep: 25 min
Cook: 40 min
Total: 1 hr 5 min
Servings: 3
Cuisine: Ghanaian
Difficulty: Easy
Cost: $6.25/serving

Dietary

Dairy-Free
Nut-Free
Egg-Free
Gluten-Free
High-Protein
Low-Saturated-Fat
Low-Cholesterol

Ingredients

1 pound tilapia fillet
1.5 cup jasmine rice (uncooked, rinsed)
1 can crushed tomatoes
3 tablespoon tomato paste
1 red onion (medium, finely chopped)
1 yellow onion (medium, finely chopped)
3 clove garlic (minced)
1 tablespoon fresh ginger (grated)
0.25 cup vegetable oil
2 cup low-sodium chicken broth
1 teaspoon curry powder
1 teaspoon dried thyme
1 teaspoon salt
0.5 teaspoon black pepper
2 Roma tomatoes (diced)
1 cucumber (diced)
1 tablespoon lemon juice

Instructions

Heat 2 tablespoons vegetable oil in a large pot over medium heat. Add chopped yellow onion, minced garlic, and grated fresh ginger. Cook for 5 minutes until soft.
Stir in 3 tablespoons tomato paste and cook for 3 minutes. Add crushed tomatoes, 1 teaspoon curry powder, 1 teaspoon dried thyme, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Simmer for 10 minutes until sauce thickens.
Add 1 1/2 cups rinsed jasmine rice and 2 cups low-sodium chicken broth to the sauce. Mix thoroughly. Cover tightly with foil and a lid, reduce heat to low, and cook undisturbed for 25 minutes until rice is fully tender.
While rice cooks, toss diced Roma tomatoes, diced cucumber, and chopped red onion in a bowl with 1 tablespoon lemon juice and 1/4 teaspoon salt. Set aside.
Season tilapia fillets with remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Heat remaining 2 tablespoons vegetable oil in a skillet over medium-high heat. Fry tilapia for 3 to 4 minutes per side until golden brown and flaking easily.
Fluff Jollof rice with a fork and serve hot topped with crispy fried tilapia fillets and fresh tomato cucumber salad on the side.

Notes

Covering the pot with foil under the lid traps steam effectively, ensuring perfectly cooked Jollof rice without burning the bottom.

Nutrition (per serving)

Calories: 797
Protein: 44.6 g
Carbohydrates: 107.8 g
Fat: 21 g
Fiber: 5.5 g
Sodium: 1586 mg
Saturated Fat: 3.3 g
Sugar: 16.7 g
Cholesterol: 73 mg