ChamboMalawian Tomato and Onion Fish Stew

Name: Chambo (Malawian Tomato and Onion Fish Stew)
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4
Cuisine: Malawi
Ingredients: 800 g Tilapia (cleaned whole); 150 g Onion (finely chopped); 350 g Tomato (finely chopped); 10 g Garlic (crushed); 30 ml Vegetable Oil; 250 ml Water; 8 g Salt; 2 g Black Pepper; 20 ml Lemon Juice

Tilapia is gently cooked in a tomato and onion sauce in a home-kitchen adaptation of Malawian chambo preparations. Chambo refers to Lake Malawi cichlids, so ordinary tilapia is identified here as a substitute rather than the same fish.

Prep

15m

Cook

25m

Serves

Estimated

Nutrition

Per serving

290kcal

Calories

42g

Protein

11g

Fat

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

800g
Tilapia (cleaned whole)
150g
Onion (finely chopped)
350g
Tomato (finely chopped)
10g
Garlic (crushed)
30ml
Vegetable Oil
250ml
Water
8g
Salt
2g
Black Pepper
20ml
Lemon Juice

Cook through it

Method

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

7 steps

01
Pat the tilapia dry and season with the salt and black pepper.
02
Heat the vegetable oil in a wide pot over medium heat and lightly brown the fish on both sides. Transfer to a plate.
03
Add the onion and garlic to the pot and cook until soft and fragrant.
04
Add the tomato and cook until saucy.
05
Pour in the water and bring to a gentle simmer.
06
Return the tilapia to the pot, cover, and cook gently until it flakes easily and reaches 63°C (145°F).
07
Finish with the lemon juice.

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