Fish Stew (Tilapia) — Rita’s Home Method

Taste of Seguku E-book  –  Volume II

Story

Uganda is a fish country. Lake Victoria feeds many homes, and tilapia is one of the common market fish people grew up with. In our home, the fish was cleaned carefully, cut into pieces, then cooked in a tomato‑onion sauce that let the fish “sweat” first before the tomatoes went in.

Ingredients

• Tilapia (cleaned, descaled; cut into pieces)
• 2–3 tbsp oil
• Small red onions (or any onions), sliced
• Green pepper, sliced
• Carrot, sliced (optional)
• Garlic, crushed
• Tomatoes, chopped (peeled optional)
• Salt
• Curry powder (optional)
• Water (for soup)

Method

1. Heat oil and sauté onions until lightly browned.
2. Add green pepper, carrot, and garlic; cook 2–3 minutes.
3. Add fish pieces, sprinkle salt, cover, and cook 8–10 minutes so the fish releases its juices.
4. Gently turn fish, cover again for 6–8 minutes.
5. Add tomatoes, sprinkle a little salt over the tomatoes, and add curry powder if using.
6. Cover 8–10 minutes until tomatoes soften and sauce forms.
7. Add a little water for soup (not too much). Simmer 10–15 minutes.
8. Taste for salt and finish gently (avoid breaking the fish).

Optional: Thicken the Sauce

If you want a thicker stew, toast 1 tbsp flour in a small pan with a little oil until lightly golden. Mix with a little water into a slurry and stir into the stew. Simmer briefly to thicken.

Diaspora Notes

• Add ginger and lemon to soften fish aroma.
• A splash of white wine can balance the sauce (optional).
• Pressure cooker can shorten time: build the base, add fish, cook briefly, then finish uncovered if needed.

Serve With / Notes

• Rice
• Matooke
• Cassava, yams, or sweet potatoes
• Greens on the side