how to cook Tomato fish

Tomato fish is a delicious, savory dish where tender fish is cooked in a rich tomato-based sauce. It’s perfect with rice, yams, or bread. Here’s how to prepare and cook it.

Ingredients:

For the Fish:

• 500g fish (tilapia, catfish, snapper, or any firm fish)
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 teaspoon garlic powder (or minced garlic)
• ½ teaspoon turmeric powder (optional, for color)
• 1 teaspoon lemon juice (to remove fishy smell)
• 2 tablespoons vegetable oil (for frying or grilling)

For the Tomato Sauce:

• 3 large tomatoes (blended or finely chopped)
• 1 medium onion (chopped)
• 2 cloves garlic (minced)
• 1 teaspoon ginger (grated)
• 1 tablespoon tomato paste (for richer color and taste)
• 1 teaspoon smoked paprika
• ½ teaspoon chili powder (optional, for spice)
• 1 teaspoon dried herbs (thyme, basil, or oregano)
• 1 teaspoon salt (adjust to taste)
• ½ teaspoon sugar (to balance acidity)
• 2 tablespoons vegetable oil
• 1 cup water or fish broth (for sauce consistency)
• 1 small bell pepper (sliced, for garnish)
• Fresh parsley or coriander (for garnish)

Instructions:

1. Preparing the Fish:

1. Wash the fish thoroughly and pat it dry.
2. Rub it with salt, black pepper, garlic powder, turmeric, and lemon juice. Let it marinate for 10-15 minutes.
3. Heat oil in a pan and fry the fish until golden brown on both sides (4-5 minutes per side). Set aside.
   • (Alternatively, you can grill or bake the fish at 375°F/190°C for about 20 minutes.)

2. Cooking the Tomato Sauce:

1. In the same pan, add 2 tablespoons of oil and sauté onions until soft.
2. Add garlic and ginger, stirring for 1 minute until fragrant.
3. Add the tomato paste and cook for 2 minutes to remove raw taste.
4. Pour in the blended tomatoes and cook on medium heat for about 10-15 minutes until the sauce thickens.
5. Add paprika, chili powder, dried herbs, salt, and sugar. Stir well.
6. Pour in water or fish broth and simmer for another 5 minutes.

3. Combining Fish and Sauce:

1. Gently place the fried/grilled fish into the sauce.
2. Spoon some sauce over the fish and let it simmer for 5-7 minutes so it absorbs the flavors.
3. Add sliced bell peppers and cook for 2 more minutes.

4. Serving:

• Garnish with fresh parsley or coriander.
• Serve hot with rice, boiled yams, plantains, or bread.

Tips:

✔ Use fresh, ripe tomatoes for the best taste.
✔ If you prefer a smoother sauce, blend the tomato mixture after cooking.
✔ For extra spice, add chopped fresh chilies.
✔ Add coconut milk for a creamy twist.

Would you like a specific regional version, like African, Asian, or Caribbean-style tomato fish? 😊🔥