Flavorful Grilled Fish Meal with Jollof Rice, Tomato Sauce & Coleslaw

🍽️ Flavorful Grilled Fish Meal with Jollof Rice, Tomato Sauce & Coleslaw

Description:

This vibrant West African-inspired dish brings together smoky grilled fish, rich and aromatic jollof rice, zesty tomato sauce, and creamy coleslaw. It’s a well-balanced meal offering a satisfying combination of protein, fiber, and complex carbs, perfect for family dinners or special occasions.

Ingredients:

For the Grilled Fish:

• 1 whole tilapia (cleaned and gutted) or 2 large fish fillets (e.g. snapper, sea bass)
• Marinade:
  • 2 cloves garlic, minced
  • 1-inch piece ginger, grated
  • 1 fresh chili (or 1 tsp chili flakes)
  • 1 tbsp lemon juice or vinegar
  • 2 tbsp vegetable oil
  • Salt & black pepper to taste

For the Jollof Rice:

• 1.5 cups long-grain parboiled rice
• 3 large tomatoes (or 1 cup canned tomatoes)
• 1 red bell pepper
• 1 medium onion
• 2 tbsp tomato paste
• 2 cups chicken or vegetable broth
• 2 cloves garlic, minced
• 1 tsp thyme
• 1 tsp curry powder
• 1 bay leaf
• Salt to taste
• 2 tbsp vegetable oil

For the Tomato Sauce (optional topping for rice or fish):

• 1/2 cup tomato sauce or blended cooked tomatoes
• 1 small onion, sliced
• 1 clove garlic, minced
• 1 tbsp oil
• Pinch of chili powder or paprika
• Salt to taste

For the Coleslaw:

• 1 cup shredded cabbage
• 1/2 cup shredded carrots
• 2 tbsp mayonnaise
• 1 tsp vinegar or lemon juice
• Pinch of salt & black pepper

Instructions:

✅ Grilled Fish:

1. Prepare the Marinade: Mix garlic, ginger, chili, lemon juice, oil, salt, and pepper into a paste.
2. Marinate the Fish: Rub marinade all over and inside the fish. Let it rest for at least 30 minutes (or up to 2 hours in the fridge).
3. Grill: Grill fish on a BBQ or in an oven at 400°F (200°C) for 20–25 minutes, flipping halfway. It should be charred and cooked through.

🍚 Jollof Rice:

1. Blend tomatoes, bell pepper, and onion until smooth.
2. Heat oil in a pot, sauté garlic, then add tomato paste and cook for 3 minutes.
3. Add the blended mix, curry, thyme, bay leaf, and salt. Simmer until the sauce reduces (about 10–15 mins).
4. Add rice and broth. Stir and cover with foil or tight lid.
5. Cook on low heat for 20–25 minutes or until rice is soft and fluffy.

🍅 Tomato Sauce:

1. In a small pan, sauté onions and garlic in oil.
2. Add tomato sauce, chili powder, and salt.
3. Simmer for 10 minutes until thickened.

🥗 Coleslaw:

1. Mix cabbage and carrots in a bowl.
2. Stir in mayonnaise, vinegar/lemon juice, salt, and pepper.

Servings:

Serves 4 people

Nutritional Information (Per Serving – Approximate):

• Calories: 500–600 kcal
• Protein: ~35g (mainly from fish)
• Carbohydrates: ~40g (from rice and vegetables)
• Fat: ~25g
• Fiber: ~5g
• Sugar: ~6g

Note: Values may vary based on the size of fish and quantity of oil used.

Health Benefits:

• 🐟 High in Protein: Fish provides lean, complete protein for muscle repair and satiety.
• 🍅 Rich in Antioxidants: Tomato-based sauces and peppers are loaded with lycopene and vitamin C.
• 🥬 Digestive Support: Cabbage in coleslaw adds fiber for gut health.
• 🧂 Balanced Nutrition: Offers a mix of macronutrients and micronutrients in one meal.
• 🌿 Anti-Inflammatory: Ginger, garlic, and chili help reduce inflammation.

Tips & Notes:

• 🔥 For Extra Flavor: Add a dash of smoked paprika or stock cubes to the jollof rice.
• ❄️ Storage: Store leftover rice and fish separately in airtight containers; keeps for 2–3 days refrigerated.
• 🧑‍🍳 Oven Grill Alternative: If you don’t have a BBQ, bake the marinated fish on a rack in a 400°F oven.
• 🧄 Bold Flavor Option: Add a teaspoon of mustard or a splash of soy sauce to the fish marinade.
• 🌶️ Spice Control: Adjust chili level to your preference.

Q&A Section:

Q: Can I use a different type of fish?
A: Yes! Snapper, sea bass, or mackerel work beautifully. Just adjust cooking time based on thickness.

Q: Is Jollof Rice spicy?
A: It can be! Reduce or omit chili if you prefer it mild.

Q: Can I make it ahead of time?
A: Yes. You can grill the fish and cook the rice ahead. Just reheat before serving.

Q: How can I make it healthier?
A: Use brown rice or cauliflower rice, reduce oil, and swap mayo for Greek yogurt in the coleslaw.

Q: Can I make it vegetarian?
A: Omit the fish and serve with grilled tofu or beans, and use vegetable broth for the rice.