JOLLOF RICE, SWEET POTATOES WITH TILAPIA FISH

Ingredients

2 small Tilapia fishes; washed and descaled

3small Sweet Potatoes

Bell pepper (Yellow, Red and Green)

1 can of chopped tomato, 400g

2 small sized onions

1/2 tsp garlic

1/2 tsp paprika

1/4 tsp thyme

1/4 tsp curry
1/4 tsp basil

1/4 tsp all purpose seasoning

1/2 tsp chilli (ground pepper)

1 bay leaf

2 bouillon cubes/Knorr cubes
Salt to taste
Olive Oil

Preparation

For instructions on how to make the 'Jollof Rice', please visit:

http://abefeskitchen.blogspot.co.uk/2014/09/jollof-rice-aka-red-rice.html

- Soak the fishes into a small bowl of water. Squeeze a whole lemon into the water and add salt. Leave for about 15 minutes.

- On the other hand, mix all the spices (garlic, paprika, curry, basil, chilli, all purpose seasoning, one knorr cube and salt) together in a bowl and set aside.

- Then, drain water off the fish and drizzle olive oil over the fish ensuring that it touches all parts of the fish and in an even manner, sprinkle the ingredients all over, so that the fish is coated with the spices. See picture below (the difference is I had already left the fish in the oven for about 8 minutes before remembering to bring it out and take a pic):

For those who like to marinate their fish, you may do that for about 30minutes before placing the fish on a foil in an oven tray. Otherwise, you may go ahead with grilling it (I grill immediately because the fish has also absorbed its sweetness from the salt lemon water in which it was soaked). It is to be grilled at 170C for about 35-40 minutes.

- Now, peel the sweet potatoes using a peeler or a knife and cut into medium pieces as seen below:

Then place the cut potatoes in an oven tray and place in the oven at 200C to bake for about 30 minutes.

- For the sauce: Heat oil in a pot on medium heat. When the oil is lightly hot, add the bell peppers, onions and chopped tomatoes as seen in the picture below:

- Then add one knorr cube, thyme, a bay leaf, and salt to taste. Then leave to fry until the sour taste is gone off the tomatoes. When the sauce is ready, it should look like this:

- Make sure the food kept in the oven has been in check. Then you can bring it all out, dish it and your meal is ready to be served. Thanks for reading

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Avocados are very nutritious and contain monounsaturated fats (MUFA’s), fibers, potassium and some vitamins. Avocados are said to contain around 160 calories, 3 grams of protein, 12 grams of carbohydrate and about 21.5 grams of fat with the majority of carbohydrates in form of fibers. You can eat them in moderation as part of a weight-loss diet or add them to your regular diet as a concentrated source of calories to help you gain weight. While Avocados contain relative high calories, the Oleic acid contained in the MUFA’s can help to reduce one’s cravings for food and is used by the body as an energy burner, instead of the saturated fat you must have assumed it was. They also contain beta-sitosterol, a compound known to lower cholesterol levels. There are lots of health benefits attached to eating Avocados from improvement in Eye health to a glowing skin tone. Avocados can be eaten with almost anything, but for a healthy diet, I would recommend eating them with Salmons, Wheat brea...

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