Ingredients with Measurements:
- 4 Bonga Shad fillets
- 2 medium-sized onions, sliced
- 3 medium-sized tomatoes, chopped
- 2 tablespoons vegetable oil
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon paprika
- 1 teaspoon cumin
- 1 tablespoon lemon juice
- 1/4 cup water
Special equipment needed:
- Large skillet
- Spatula
Step-by-step instructions:
1. Heat the vegetable oil in a large skillet over medium-high heat.
2. Add the sliced onions and cook until they are translucent, stirring occasionally.
3. Add the chopped tomatoes, salt, black pepper, paprika, and cumin to the skillet. Stir well.
4. Add the Bonga Shad fillets to the skillet, skin side down.
5. Pour the lemon juice and water over the fish.
6. Cover the skillet and let the fish cook for 10-12 minutes or until it is cooked through.
7. Serve hot.
Time:
Preparation time: 10 minutes
Cooking time: 15 minutes
Temperature:
Medium-high heat
Serving size:
4 servings
Nutritional information:
Calories: 190
Fat: 10g
Protein: 20g
Carbohydrates: 6g
Fiber: 2g
Sugar: 3g
Sodium: 600mg
Substitutions for ingredients:
- Bonga Shad fillets can be substituted with any white fish fillets.
- Vegetable oil can be substituted with olive oil or coconut oil.
Variations:
- Add chopped garlic to the skillet for extra flavor.
- Substitute the tomatoes with bell peppers for a different taste.
- Add chopped parsley or cilantro for garnish.
Tips and tricks:
- Make sure the skillet is hot before adding the fish fillets.
- Do not overcook the fish as it will become dry and tough.
- Use fresh ingredients for the best taste.
Storage instructions:
Refrigerate any leftovers in an airtight container for up to 2 days.
Reheating instructions:
Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve the Bonga Shad with Tomatoes and Onions on a bed of rice or quinoa.
Garnishes:
Garnish with chopped parsley or cilantro.
Pairings:
Serve with a side of steamed vegetables or a fresh salad.
Suggested side dishes:
- Steamed broccoli
- Roasted carrots
- Mixed greens salad
Troubleshooting advice:
- If the fish is sticking to the skillet, use a spatula to gently loosen it.
- If the fish is not cooking through, add more water to the skillet and cover it again.
Food safety advice:
- Make sure the fish is cooked through before serving.
- Wash your hands and any utensils used in the preparation of the dish.
Food history:
Bonga Shad is a type of fish commonly found in the Indian Ocean.
Flavor profiles:
The dish has a savory and slightly tangy taste from the tomatoes and lemon juice.
Serving suggestions:
Serve hot with a side of rice or quinoa.
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Region: Ethiopian