M'tsololaFish, Plantain, and Coconut Stew

Name: M'tsolola (Fish, Plantain, and Coconut Stew)
Prep time: 25 min
Cook time: 45 min
Total time: 1 h 10 min
Yield: 4
Cuisine: Comoros
Ingredients: 600 g Red Snapper (cut into large pieces); 3 pcs Plantain (green, peeled, and cut into chunks); 300 g Cassava Root (peeled, woody core removed, and cut into chunks); 400 ml Coconut Milk; 500 ml Water; 180 g Onion (finely chopped); 12 g Garlic (crushed); 250 g Tomato (chopped); 30 ml Vegetable Oil; 30 ml Lime Juice; 10 g Salt; 2 g Black Pepper

M'tsolola is prepared in several ways across Comorian households. This version gently simmers fish with green plantain, cassava, tomato, and coconut milk for a substantial island stew.

Prep

25m

Cook

45m

Serves

Estimated

Nutrition

Per serving

766kcal

Calories

37g

Protein

34g

Fat

86g

Carbs

Estimated per serving from the base recipe. Actual nutrition may vary.

Before you start

Ingredients

Quantities update automatically when you change the serving size.

Stew

600g
Red Snapper (cut into large pieces)
3pcs
Plantain (green, peeled, and cut into chunks)
300g
Cassava Root (peeled, woody core removed, and cut into chunks)
400ml
Coconut Milk
500ml
Water
180g
Onion (finely chopped)
12g
Garlic (crushed)
250g
Tomato (chopped)
30ml
Vegetable Oil
30ml
Lime Juice
10g
Salt
2g
Black Pepper

Cook through it

Method

Follow each step in order. Ingredient names are highlighted as you go.

5 steps

01
Season the red snapper with the lime juice, salt, and black pepper and refrigerate while preparing the stew.
02
Heat the vegetable oil in a wide pot. Cook the onion until softened, then add the garlic and tomato and cook until pulpy.
03
Add the plantains, cassava root, and water. Bring to a boil, then simmer until the cassava root is fully tender throughout.
04
Stir in the coconut milk and return to a gentle simmer.
05
Nestle in the red snapper and cook gently until it reaches 63°C (145°F) and flakes easily. Serve hot.

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