How to make Potato Porridge

….whetting your taste buds one meal at a time.

Do you know that you can make potato porridge? Most of us that grew up in Nigeria know about Yam porridge and how flavorful and yummy it is. Potato porridge can as well give you the same result just like yam porridge. Potatoes can serve as an alternative, especially if you stay where yam is not always within your reach.

Potatoes supplies ample of energy, vitamins, minerals, and nutrition when consumed. The potato has been a good staple food in many parts of the world today. It has various health benefits which include its ability to improve digestion, reduce cholesterol levels, enhance heart health, protect one from tumors, improve diabetes and strengthen the immune system.

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It’s a good source of organic compounds which helps reduce signs of aging, a good skin care, able to reduce blood pressure, reduces insomnia, and boost eye health.


Potatoes cook faster, all you need to do is to peel it and get the ingredients ready. I added Ukpaka (Oil bean) to my potato porridge and it’s optional. For this recipe, I used Russet Potatoes which taste very delicious.

Author: Dailyfresheat

Prep Time: 15

Cook Time: 30

Total Time: 45 minutes

 

Ingredients

• 6 medium Russet potatoes

• 2 teaspoons of crayfish

• 1 medium-sized onion

• One handful of Ukpaka (Oil bean) (optional)

• 2 stock cubes

• One cooking spoon of palm oil

• Ground pepper

• Salt to taste

• Some spinach leaves

Procedures

• Peel the potatoes and cut into cubes, soak in water and set aside. (Soaking it will keep it away from browning). If you are using dried oil bean, then soak in hot water for about 10mins.

• Chop the onions and set aside

• Slice the Spinach and set aside

• Wash the potatoes and place in a pot.

• Add the ground crayfish, the ground pepper, the stock cubes, salt and the chopped onions. You can also add the oil bean if it’s dried one so it can soften as the potatoes boil. (If its fresh oil bean, then you add it together with the vegetable. Add water to be on the same level with the potatoes and place on the heat.

• Once the potatoes are soft, then add the palm oil and cook for 5mins


• Add more water if needed to get the thickness. You can also mash some of the cooked potatoes in the pot to thicken the porridge and provide that yummy look.

• Add the vegetable, cover the pot and turn off the heat.

It’s ready, serve and enjoy!

How to make Okra soup without Palm oil

…. whetting your taste bud one meal at a time


How many of you love Okra soup the way I do? Okra is one of my favorite soups, I like mine very spicy. It can be consumed with or without staples, breakfast, lunch or dinner. You have the choice to add or take away any of the minor ingredients.

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If you are eliminating palm-oil from your diet or you don’t like palm-oil, then this is for you. Raw okra is said to contain 90% water, 2% protein, and 7% carbohydrates. Okra is highly nourishing, it contains potassium, vitamin B, vitamin K, vitamin C, folic acid, and calcium.

It’s low in calories and good for you if you are looking at shedding some weight and keeping up with the fitfam. It is high in dietary fiber, which Improves Digestion. It can use to manage blood sugar.

It improves vision, boosts skin care, protects infant health, prevents certain cancers, and strengthen bones. It also improves cardiovascular health, lowers total cholesterol levels, aids the immune system, and protects heart health.

 

Ingredients

• Okra

• Beef (cut in cubes)

• Beef Tripe (cut into sizable pieces)

• Stock-fish

• Dry Fish

• Ground Uziza

• Ground Okpeye

• Ugba

• 3 teaspoons of ground crayfish

• Habanero Pepper (to taste)

• Salt (to taste)

• Onions

• Spinach

• 3 stock cubes

Procedure

➢ Soak the stockfish and dry fish separately in hot water for about 10minutes or more.

➢ Wash the beef tripe, place in a pot and boil.

➢ Slice the Okra as pictured below and set aside

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➢ Blend the pepper and set aside.

➢ Wash the beef, stockfish, and dry fish and set aside

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➢ Wash the spinach leaves and cut into tiny slices. If its frozen spinach, defrost and cut into pieces.

➢ Add the beef, the stockfish and season with stock cubes, salt and onions.

Note: I like cooking the stockfish tender, so I add it with the beef. Another option is to bring it out once it’s done, then add back when adding the spinach to avoid it overcooking, also to get the bites why eating. Likewise, be careful when adding water, you will need the soup to be thick.

➢ Now add the dry fish, the crayfish, the ground Uziza seed, the pepper, the ground Okpeye and bring to boil for 7mins.

➢ By this time, the aroma is everywhere, add the Okra and stir well.

➢ Add the Spinach immediately and stir, add some chopped onion (Optional), You can also add back the stockfish now if you brought it out.

➢ Adjust the taste if required.

➢ Cover the cooking pot and leave to simmer.

➢ Turn off the heat and it’s ready to be served.


Serve with Eba, wheat, semovita or Oatmeal fufu

Enjoy!!!!

HOW TO MAKE MASHED PLANTAIN

…whetting your taste bud one meal at a time
Then on this day, I was thinking of what to make for dinner and the next thing that came to my mind is to prepare plantains. I don’t want to prepare plantain the usual way and I decided to come up with this quick and healthy recipe. Plantains are so good and tasty.

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So many times, we tend to be concern trying to ascertain different and healthy ways to prepare our plantains. Now here is it, if you have plantain, note that you can mash it, spice it up to your taste. Mashed plantain can be soft and easily digested, it can also be very crispy, but it all depends on how long you bake it.

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It’s very easy and quick. This can serve as a quick breakfast, lunch or dinner. You can serve it as a side with chicken and vegetables. Read about health benefits of plantain hereGRILLED PLANTAIN

• Prep – 5 m

• Cook – 30 m

• Total – 35m

 

Ingredients

• Ripe plantains

• Olive oil

• ½ tablespoon chopped garlic

• Salt (to taste)

• Dried parsley leaves

• Ground pepper (to taste)

• Non-sticky spray oil

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Procedure

➢ Bring a pot of salted water to a boil.

➢ Wash, slice and peel the plantain. Then add the plantains and cook until tender but still firm, (about 15 minutes; drain).

➢ Pre-heat the oven to 350 degrees

➢ Place the plantains in a bowl and use plantain masher or fork to mash and blend until smooth

➢ Spray the non-stick oil on the baking pan

➢ Place the mashed plantain on the pan

➢ You can now sprinkle the garlic, the pepper, salt, olive-oil and parsley on top and to taste, then place in the oven to bake for about 15mins

➢ Then its ready.

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Note: You can serve with chicken and vegetables(optional).
Enjoy😋😋😂👌!!!

 

 

How to make Oatmeal fufu

…whetting your taste bud one meal at a time

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I absolutely enjoy eating oatmeal fufu, because it’s healthier and got high nutritional value. Previously I wrote an article on how to blend old-fashioned oatmeal into a flour and you can find it here HOW TO MAKE OAT FLOUR

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Oatmeal fufu is one of my favorite staples. It is healthy, a good source of fiber and eating oatmeal fufu is a good way to lose weight. Oatmeal is also a good source of vitamins, minerals, and antioxidants. Studies showed that oatmeal lowers blood sugar levels, reduced risk of heart disease and may help with constipation.

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Oatmeal has a reduced calorie when compared with other staples. Once you prepare your oatmeal fufu, it can go with any soup of your choice such as Ogbono Soup (Draw Soup) or BITTERLEAF SOUP (OFE ONUGBU) or ACHI SOUP WITH UCHAKIRI LEAVES

Required:

• 1 measuring cup of oatmeal flour

• Water

• Cooking pot

• Wooden spoon

• ½ teaspoon of olive oil (or vegetable oil)

Directions:

➢ Pour 2 cups of water into a pot and place on high-medium heat. Add the olive oil (or vegetable oil) and allow the water to boil.

➢ Start adding the oat flour and stir consistently until you get the thickness required.

➢ Lower the heat, cover the pot and allow it for a minute. (You can also add a little water if you feel that it’s too thick).

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➢ It’s ready. Serve with any soup of your choice such as Ogbono Soup (Draw Soup)

or BITTERLEAF SOUP (OFE ONUGBU) or ACHI SOUP WITH UCHAKIRI LEAVES

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How to prepare Ukwa (African Bread Fruit)

…whetting your taste bud one meal at a time

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African breadfruit (Ukwa) is an edible traditional fruit, eaten in Nigeria and other West African country and central African. Igbo part of Nigeria calls it Ukwa.

It is eaten as a main dish and the seeds are of interest because of their high nutritional value. Ukwa seeds contain 38.3% carbohydrate, 17.7% crude protein and 15.9% fat. Readily available in many developing African countries.

The Scientific name is known as Treculia Africana and it can be an alternative to rice and yam. Ukwa can be ground into flour, pressed for oil and used as a flavoring in alcoholic drinks. They can also be dry-roasted and eaten as a snack.

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It is known that African breadfruit is a good assistant in brewing because it is a source of fermentable sugars. Ever since I started eating cooked Ukwa, it has always been prepared a certain. I love eating Ukwa because of the high nutritional value.

The only downside to it is that it takes time to cook, but the good news is that pressure pot can get it done quicker. Also adding some edible potash can make it cook quicker. This is one of the food you should try, you will be amazed at the benefits and the natural flavor.

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For people in Nigeria, you can get it at the open market. If you are in the United States, you can get it at the African Stores. The roasted Ukwa seed and coconut or Palm kernel is traditionally used as a Kolanut to welcome visitors and it can serve as an appetizer.

I will be giving you my recipe for cooking African Bread Fruit. Most people use palm-oil but I used a little bit of olive-oil and trust me, you can choose not to add any oil. To cook, African Breadfruit must be peeled and washed ahead of time. You can purchase the already peeled ones at the market. If you are to use dried Ukwa seed, soak overnight before cooking.

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Ingredients

• 3 measuring cups of African Breadfruit

• Chicken breast

• Dry fish

• 2 teaspoons ground crayfish

• 2 stock cubes

• ¼ teaspoon edible potash (to make it tender)

• 2 teaspoons of olive oil

• Fresh parsley leaves

• 1 green bell pepper

• 1 green bell pepper

• Pepper

• Salt (to taste)
Procedure

➢ Wash the Ukwa carefully and watch out for stones and sands at the bottom, for it will always settle down and place in a pot. (Reminder: Soak overnight if you are using dried Ukwa).

➢ Add the edible potash and add enough water above the Ukwa (1-2inch above).

➢ Debone and wash the dry fish, then set aside.

➢ Blend the peppers, set aside.

➢ Slice the parsley, set aside.

➢ Once the Ukwa is tender, add water if necessary, add the chicken breast, the Dry fish, the blended peppers, the crayfish, olive oil, stock cubes, and salt. Cover to cook for about 5minutes. (The good thing is that the softer it gets, the better).

Note: I like leaving little water after it’s properly done because it will get thicker when it must have cooled off.
➢ Add the sliced parsley and stir.

➢ Adjust the taste if required. Then turn off the heat.

➢ Then it’s ready to be served.

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Enjoy!!!

Baked Plantain Frittata with Fresh Garlic and Ginger

…whetting your taste bud one meal at a time

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If you need a quick breakfast or brunch, then this is it.

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Baked Plantain Frittata is the combination of sweet plantains, eggs, and some vegetables. Baked plantains and eggs are very tasty and lighter, and the vegetables make it extremely nutritious and colorful.

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Baked plantain and egg is a different way you can make or prepare your plantain and egg without deep frying them. This recipe got low calories and all you just need its little oil. You can add more or fewer vegetables. I sauté the onions and vegetables on a low heat (half done).  Be free to try out something new. You can also serve with toppings of your choice. You can store the leftovers in the refrigerator and microwave it the next morning.

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

 

Ingredients

• 1 tablespoon olive oil

• 1/2 medium onion (thinly chopped)

• 1 Habanero pepper

• ½ red/green bell pepper (stem, ribs, and seeds removed, then thinly sliced in strips)

• 1 medium fresh tomatoes

• Mixed vegetables

• Ginger

• 2 cloves of garlic

• Dry parsley

• 1 teaspoon  of Thyme

• 2 ripe plantains

• Sea salt

• Ground pepper

• 4 large eggs

• Nonstick canola oil

 

Instructions

➢ Preheat an oven to 350 degrees F. Grease a baking pan and set aside. Ensure to adjust the oven rack to the middle position so the heat can be even.

➢ Remove the plantain peel and slice the plantains into thin round shape.

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➢ Place the plantains on the baking pan in a single layer and spray with non-sticky oil lightly over the plantains and bake. Turn over slices after 7minutes and the baking should take about 15minutes or probably till the plantain turns golden brown.

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➢ Blend the Habanero pepper, ginger and garlic, then set aside.

➢ Heat a saucepan over medium-high heat and sprinkle with 1 tablespoon of olive oil. Add the onions, tomatoes, bell peppers, mixed vegetables and cook for about 1 minutes.


➢ Break the eggs into a large bowl, add sauté mixed vegetables, add the blended garlic, ginger, thyme, tomatoes and pepper and add salt as required.

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➢ Pour mixture into a greased baking pan that will sizeable for the mixture. Lay the baked plantains and sprinkle the parsley on top.

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➢ Bake in the oven for about 30 minutes or until mixture is firm in the center, you can use single pasta to ascertain when its firm.

➢ Let it cool for a few minutes, then serve.

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Enjoy!!!

How to make Ogbono Soup (Draw Soup)

….whetting your taste bud one meal at a time


Ogbono soup is one soup I grew up eating in my house almost every week. It’s Daddy’s favorite soup and Mummy developed a likeness for this soup and makes sure she has it available for him. One thing with this soup is that you will need to have certain native ingredients to get the desired taste. My Dad use to say that Ogbono soup allows the staple slide easily because of its slippery nature🤣. Ogbono is a seed from Ugiri fruits, which comes from Ugiri trees (African bush mango tree). Ugiri fruits are edible and the seed is broken to get the Ogbono seed. Ugiri tree is found in the bush. Many people prepare Ogbono soup with okra. For me, I like mine plain. Its either Ogbono or Okro, not mixing both. But what can I say, is a choice I guess😎! I normally like adding small chopped onions when adding the vegetables. Ogbono is healthy, several studies have found that ogbono is a good source of amino acid and a good source of calcium, magnesium, potassium, iron, phosphorus, and sodium. It is also a good source of fiber, which aids digestion.

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Ingredients for Ogbono Soup

• ¾ measuring cup of Ground Ogbono

• Meat (for this, I used Shaki (beef tripe).

• Fresh Fish (Mackerel)

• Dry Fish,

• Stock-fish

• 3 teaspoons of red palm oil

• ½ teaspoon of ground okpeye

• ½ teaspoon of ground uziza seed

• Some ugba (iru)

• Kale or spinach or any other vegetable of your choice.

• 1/3 measuring cups of ground crayfish

• Pepper (fresh or ground to taste)

• Salt (to taste)

• 1 & ½ medium onion

• 2 stock cubes

img_5860 Procedure

➢ Wash the meat into a pot, season with salt, onions and stock cubes. Then place on the stove. If you are using beef tripe with beef, cook the beef tripe until almost soft before adding the beef.

➢ Wash the stock-fish and add together with the beef to enable it to cook nicely, once its soft, bring it out to a plate and set aside.

➢ Debone the Dry fish and wash with hot water and a little salt. Then set aside.

➢ Pour the ground Ogbono in a plate (preferably stainless plate), and add the palm oil, turn and place it on top of the boiling pot of meat. The heat from the boiling pot of meat will help to dissolve or melt the Ogbono ahead of time. Once it’s melted ahead of time, there will be no seed when adding it to the pot. Once its soft and all dissolved, set aside.

➢ Cut the vegetables (I like my vegetables little and sliced thinly).

➢ Chop ½ medium onions and set aside.

➢ If you are using fresh pepper, blend and set aside.

➢ Put some water in the kettle and place on the stove. Once it’s boiled, set aside.

➢ Once the meat is done, add the dry fish and let it cook for 2minutes.

➢ Add the ground crayfish, ground uziza seed, ground okpeye, pepper, and cook for 90seconds. The aroma that comes out of these ingredients is amazing.

➢ Put the stove on a low heat and add the Ogbono. Stir until you will notice the draw and thickness.

➢ Once the Ogbono gets round the meat and the fish, add a little water from the hot water and stir consistently. You can add more water or less depending on the thickness.

➢ Once you get the desired consistency, cover the pot and cook for 4-5 minutes on medium heat. Stir the soup very well 2times before the 5mins elapse.

➢ By this time, add the ugba (iru), add back the stock-fish and the fresh fish. Then cook for 30 seconds

➢ Add water and adjust taste if necessary

➢ Add the vegetable and some the chopped onions and turn off the stove. The heat alone will cook the vegetable.

➢ Once your staple is ready, serve. You can serve with Wheat Flour, Oat Flour, Semovita, Eba, Fufu or Pounded Yam.


Enjoy!!!

How to prepare Abacha (African Salad)

…whetting your taste bud one meal at a time.

A friend ones told me; I have missed your Abacha and that alone sounded amazing to me and brought back some good memories🙋😊. I immediately remembered preparing Abacha and taking some nice pictures, hoping to share them with you all one of these days and that day is here👌. Abacha can be filling and is one food we grew up eating from Grannies and my Mum, they prepare it so tasty with all the native ingredients. Abacha is common in the eastern part of Nigeria. I can’t think of any event that happened in my place without Abacha as one the cuisine for the day. Abacha is from cassava root, which goes through some processes (cooking of cassava roots and slicing with a grater specifically designed) and comes out wet. Most people like preparing theirs wet, then the larger portion of the Abacha will be dried up under the sun for preservation. I will give you a list of ingredients that make my Abacha unique and flavorful.

Ingredients for Abacha

• 3 handfuls of Abacha

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• 1 handfuls of Akpaka (Oil bean) – some people call it Ugba, but we (people from Enugu State, Nigeria) have an ingredient named Ugba.

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• Ugba (Locust bean) – some people know it as “Iru”

• Red palm oil

• Tilapia Fish (or Mackerel)

• 1 medium onion

• Salt (to taste)

• Dried fried pepper (blended and to taste)

• 2 tablespoons ground crayfish

• 2 stock cubes

• ½ teaspoon of Ogiri-ede

You can also use Kpomo (cow skin) and Garden eggs and Garden egg leaves. But for this recipe, I will be using the first listed ingredients.

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The Prep.

1. Fry or grill the tilapia or mackerel.

2. Soak the Abacha in warm water.

3. Wash and cut the onion into tiny pieces.

4. Rinse the Akpaka with warm water

5. Grind the crayfish and pepper and set aside

6. Once the Abacha is softened, put it in a sieve to drain and set aside

Note: you don’t need a stove for preparing the Abacha.

Procedure

1. Pour the Abacha into a bowl or pot, add the Akpaka, Ugba, Ogiri-ede, Crayfish, pepper, Salt, Seasoning cube and Palm-oil.

2. Then start turning and blending all the mixtures from the top to the bottom (I normally use my hand in blending the mixtures instead of a wooden spoon)

3. Splash a little water on it if required to let ingredients blend very well (don’t pour water on it).

4. Add more salt if necessary.

5. You can now add the sliced onions or add it beside the Abacha when serving it.

6. Once you are done serve the Abacha with the grilled fish.


Enjoy!!!😋👍🏽

HOW TO MAKE OAT FLOUR

……whetting your taste bud one meal at a time. img_5122

We all know that oat got varieties of nutrients good for our body. Most people don’t like cooking their oats and eating it just like cereals. If you have always wondered what to do do with the old-fashioned oat, then you got to stick around. Oat flour can be used just as other flour such as Almond flour, All-purpose flour etc. What most people don’t know is that out of old-fashioned oat we can blend it out into our desired flour for flexible recipes. The consistency is similar, it is cheap and time effective. All you need to do is to have the old-fashioned oat and high revolutions per minutes (rpm) blender and you are good to go. We Nigerians, always have different soups and desire a healthier staple to go with it. Oat flour can be used just as wheat flour, semovita, garri or pounded yam. It comes out well and smooth. Oat can be used for baking, an option of other flour. I will be guiding you on how to blend your oat into a fine flour.

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INGREDIENTS

  • Old-fashioned oats
  • High revolutions per minutes (rpm) blender

 

 

Procedure

  • Place the oats into the bowl of your blender

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  • Stop once in a while and shake the oats until they are ground into a smooth consistency (it only takes like a minute or less depending on your blender)

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  • During the blending, I used blend button (check picture below).


  • A video of the oat blending.
  • When it’s finely ground, pour it out and store in an airtight container and it should be ready for use.

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Use just like other flour!!!

GRILLED TILAPIA

…whetting your taste bud one meal at a time.

Tilapia is good for you and the recipe is easy and makes the taste so unique. It’s one meal that you and your family will want to try. It has high protein content, it is good for kids as well. They also are necessary for muscle growth, cellular restoration, and good metabolic activity of many organ systems. It can help with weight loss, healthy heart, healthy brain, it can prevent premature aging.

Prep: 8mins. Cook: 8mins. Total Time: 16mins

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Ingredients

• Tilapia

• Non-stick oil

• ½ teaspoon ground pepper

• Small fresh pepper

• ½ red bell pepper

• 1 medium onion

• 3 cloves of garlic

• 5 grams of fresh ginger

• 1 teaspoon dry thyme

• 1 teaspoon of complete seasoning powder

• Lemon (optional)

 

Procedure

• Preheat grill to about 400 degrees.

• Blend the red bell pepper, the garlic, ginger, and onions.

• Slice the fresh pepper.

• Mix the blended ingredients, the thyme and the complete seasoning powder in a small bowl and stir well.

• Wash the Tilapia and pat dry.

• Make cuts on the both sides of the Tilapia (Four cuts on each side).

• Spray the non-stick oil on the pan.

• Spray the non-stick oil on the both sides of the Tilapia.

• Put the sliced fresh pepper into the cuts.

• Coat the Tilapia with the mixture, ensure the mixture get inside the cuts (tips: you can coat the first side on a board and then turn it into the pan to coat the other side).

• If you are using the lemon, sprinkle the juice on top of the Tilapia fish.

• Place the tilapia on preheated grill and close lid. Grill for only 4 minutes. Flip and grill another 4 minutes. (Note: cooking depends on how big the Tilapia is. Check consistently in order not to overcook it).

Then Serve and Enjoy!!!

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Nutrition Facts
Grilled Blackened Tilapia
Amount Per Serving
Calories 154                                                                                                Calories from Fat 45
                                                                                                                         % Daily Value*
Total Fat 5g                                                                                                                                  8%
Saturated Fat 3g                                                                                                                          15%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 65mg                                                                                                                      22%
Sodium 546mg                                                                                                                           23%
Potassium 394mg                                                                                                                      11%
Total Carbohydrates 4g                                                                                                            1%
Dietary Fiber 1g                                                                                                                           4%
Sugars 1g
Protein 23g                                                                                                                                 46%
Vitamin A                                                                                                                                    9%
Vitamin C                                                                                                                                    2%
Calcium                                                                                                                                       3%
Iron5%
* Percent Daily Values are based on a 2000 calorie diet.