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Oven Roasted Tilapia and Plantain (Bole & Fish) Recipe

Oven Roasted Tilapia and Plantain (Bole & Fish) Recipe

[[ recipeID=recipe-8ljqtvdp4, title=Oven Roasted Tilapia and Plantain (Bole & Fish) Recipe ]]
Posted on July 06, 2023
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Oven Roasted Tilapia and Plantain (Bole & Fish) Recipe


Bole and fish is a popular Nigerian dish that originated in the southern region of the country, specifically in Rivers State. It is a simple but delicious meal that consists of roasted plantains (bole) and grilled fish, which is seasoned with a variety of spices and served with a side of spicy pepper sauce. 

The plantains used for bole are a good source of vitamins and minerals, including vitamin C and potassium. Grilled fish is also an excellent source of protein, omega-3 fatty acids, and other essential nutrients. Whether you are looking for a quick and easy weeknight dinner or a tasty meal for a special occasion, Bole and fish is a great option that is sure to please everyone.


Servings: 1

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  • Prep Time: 0 mins
  • Cook Time: 0 mins
  • Total Time: 0 mins

Ingredients

Instructions

Ingredients

  • 4 ripe plantains
  • 2 lbs of fish (tilapia, mackerel, or catfish)
  • 1 onion, chopped
  • 2 teaspoons of garlic paste
  • 2 teaspoons of ginger paste
  • 2 teaspoons of paprika
  • 2 teaspoons of thyme
  • Salt and black pepper to taste
  • 1 cup of vegetable oil
  • Spicy pepper sauce for serving

Instructions

  1. Preheat your grill or oven to 375°F.
  2. Peel the plantains and make cut marks in them to ensure the inside is cooked properly. 
  3. Mix the garlic paste, ginger paste, paprika, thyme, salt, and black pepper in a bowl.
  4. Rub the spice mixture all over the fish, making sure to coat it evenly. Also make cut marks on the fish to ensure the inside is cooked properly and rub the spice inside the cuts. 
  5. Place the fish on a greased grill or oven tray and cook for about 15-20 minutes, or until it is cooked through.
  6. While the fish is cooking, heat the vegetable oil in a frying pan over medium heat.
  7. Add the chopped onions to the pan and sauté until they are soft and translucent.
  8. Add a blended mixture of red bell pepper and onions and fry for 2 mins.
  9. Season with curry, thyme, bullion cubes, pepper seasoning and salt. Allow all to fry for an additional 2 mins, 
  10. Place the cut plantains on a grill or oven tray and cook for about 10 minutes, or until it is cooked through. 
  11. Serve the plantains and fish hot with a side of your spicy pepper sauce.
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