Cassava-Corn Banku with Spiced Tilapia Stew

This is an example of a meal that Solin would create to include in your personalized meal plan.

Cassava-Corn Banku with Spiced Tilapia Stew

YOUR SOLIN GENERATED RECIPE

Cassava-Corn Banku with Spiced Tilapia Stew

Savor a delightful fusion of West African tradition, where tender, flaky tilapia is gently stewed in a vibrant medley of tomatoes, onions, and aromatic spices, served alongside a soft, subtly sweet cassava-corn banku. This dish strikes a perfect balance between comforting carbs and lean protein, making it an ideal choice for a satisfying meal any time of day.

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NUTRITION

499kcal
Protein
38.4g
Fat
9.8g
Carbs
74.1g

SERVINGS

1 serving

INGREDIENTS

1/4 cup Cornmeal (28g)

1/3 cup Cassava Flour (50g)

6 ounces Tilapia Fillet (170g)

1/2 cup Diced Tomatoes (90g)

1/4 cup Chopped Onion (40g)

1 teaspoon Olive Oil (5g)

Mixed Spices to taste

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PREPARATION

  • 1

    In a small saucepan, combine the cassava flour and cornmeal with water gradually, stirring constantly to create a smooth, slightly thick batter. Bring to a gentle simmer, stirring intermittently until the mixture thickens into a dough-like consistency. Cover and keep warm.

  • 2

    Heat olive oil in a skillet over medium heat. Add chopped onions and sauté until translucent and fragrant.

  • 3

    Stir in the diced tomatoes and mixed spices (garlic, ginger, chili powder, salt, and pepper) and let simmer for a few minutes to meld the flavors.

  • 4

    Add the tilapia fillet to the skillet, spooning some of the tomato-onion mixture over the fish. Allow the tilapia to cook through, about 5-7 minutes per side depending on thickness, until it is flaky and opaque.

  • 5

    Plate a portion of the warm banku onto your serving dish and top with the spiced tilapia stew. Garnish with a sprinkle of extra spices if desired.

Cassava-Corn Banku with Spiced Tilapia Stew

This is an example of a meal that Solin would create to include in your personalized meal plan.

Cassava-Corn Banku with Spiced Tilapia Stew

YOUR SOLIN GENERATED RECIPE

Cassava-Corn Banku with Spiced Tilapia Stew

Savor a delightful fusion of West African tradition, where tender, flaky tilapia is gently stewed in a vibrant medley of tomatoes, onions, and aromatic spices, served alongside a soft, subtly sweet cassava-corn banku. This dish strikes a perfect balance between comforting carbs and lean protein, making it an ideal choice for a satisfying meal any time of day.

NUTRITION

499kcal
Protein
38.4g
Fat
9.8g
Carbs
74.1g

SERVINGS

1 serving

INGREDIENTS

1/4 cup Cornmeal (28g)

1/3 cup Cassava Flour (50g)

6 ounces Tilapia Fillet (170g)

1/2 cup Diced Tomatoes (90g)

1/4 cup Chopped Onion (40g)

1 teaspoon Olive Oil (5g)

Mixed Spices to taste

PREPARATION

  • 1

    In a small saucepan, combine the cassava flour and cornmeal with water gradually, stirring constantly to create a smooth, slightly thick batter. Bring to a gentle simmer, stirring intermittently until the mixture thickens into a dough-like consistency. Cover and keep warm.

  • 2

    Heat olive oil in a skillet over medium heat. Add chopped onions and sauté until translucent and fragrant.

  • 3

    Stir in the diced tomatoes and mixed spices (garlic, ginger, chili powder, salt, and pepper) and let simmer for a few minutes to meld the flavors.

  • 4

    Add the tilapia fillet to the skillet, spooning some of the tomato-onion mixture over the fish. Allow the tilapia to cook through, about 5-7 minutes per side depending on thickness, until it is flaky and opaque.

  • 5

    Plate a portion of the warm banku onto your serving dish and top with the spiced tilapia stew. Garnish with a sprinkle of extra spices if desired.