Kenyan Fish and Ugali Lunch (Grilled Tilapia with Maize Meal)
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Ingredients
- 600 g tilapia fillets
- 1 lemon
- 300 g fine polenta (cornmeal)
- 300 g curly kale
- 1 red onion
- 2 garlic cloves
- 3 tbsp vegetable oil
Nutrition (per serving)
- Calories
- 569 kcal
- Protein
- 40.3 g
- Carbohydrate
- 61.7 g
- of which sugars
- 4.1 g
- Fat
- 14.8 g
- of which saturates
- 2 g
- Fibre
- 7.5 g
- Salt
- 0.28 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Bring 900ml water to the boil for the ugali. Whisk in the polenta, then stir vigorously over low heat for 6-8 minutes until thick and stiff. Keep warm.
- 2
Squeeze the lemon over the tilapia fillets, then fry in half the vegetable oil for 3-4 minutes per side until opaque and cooked through.
- 3
Meanwhile, peel and chop the onion, then fry in the remaining oil for 5 minutes until softened.
- 4
Stir in the garlic, then strip the kale from any tough stalks, shred and add to the pan with a splash of water.
- 5
Cover and cook for 10 minutes until the kale is tender.
- 6
Serve the fish with the ugali and greens.
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