Capitaine Grillé (Malian Grilled Nile Perch)
In short: Nile perch fillets marinated in lemon, garlic and onion, grilled until flaky, and served with fried plantain, rice and a spicy tomato-chili sauce. It takes about 50 min in total and makes 4 servings.
- Prep
- 25 min
- Cook
- 25 min
- Resting
- 30 min
- Total
- 50 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 720 kcal
Capitaine is the West African name for Nile perch, a big, firm, white-fleshed fish caught in the Niger River and sold fresh and smoked in markets. It is grilled or baked with a punchy marinade of lemon, garlic, onion and pepper, then served with fried plantain, rice and a small bowl of spicy tomato sauce. The fish is lean, so the marinade and a quick cook matter. Any thick white fish fillet works if you cannot find Nile perch.
Instructions
- Mix the lemon juice, garlic, grated onion, ginger, salt, pepper and oil. Spread over the fish, cover and marinate in the fridge for 30 minutes.
- For the sauce, heat the oil in a pan and cook the onion for 5 minutes. Add the tomatoes, tomato paste, chili and salt and simmer for 12 minutes until thick. Keep warm.
- Heat a grill or grill pan to medium-high and oil the grate. Cook the fish for 4 to 5 minutes per side, turning once, until opaque and flaking easily (63°C / 145°F in the center).
- While the fish cooks, heat the frying oil in a skillet over medium heat. Fry the plantain slices in batches for 2 minutes per side until deep golden, then drain on paper towels.
- Serve the fish with the plantains, rice and a spoonful of the sauce.
Tips
- Nile perch is sold frozen in many fish markets. Cod, haddock, snapper or mahi-mahi are good substitutes, and thicker cuts do best on the grill.
- No grill? Bake the marinated fillets in a dish at 200°C (400°F) for 15 to 18 minutes, until they flake.
Questions and answers
What is capitaine fish?
Capitaine is the West African name for Nile perch, a large freshwater fish with firm, mild white flesh. It is common in markets along the Niger River.
Can I use frozen fish?
Yes. Thaw it in the fridge overnight, pat it dry and marinate as written.
What do you serve with grilled capitaine?
Fried plantains, rice and the tomato-chili sauce, plus lemon wedges. A raw onion and tomato salad is another common partner.
How long does it take to make Capitaine Grillé (Malian Grilled Nile Perch)?
About 50 min in total: 25 min of preparation and 25 min of cooking.
How many calories are in Capitaine Grillé (Malian Grilled Nile Perch)?
About 720 kcal per serving, with 45 g of protein, 78 g of carbohydrates and 27 g of fat. These values are estimates.
Nutrition per serving
| Calories | 720 kcal |
|---|---|
| Protein | 45 g |
| Carbohydrates | 78 g |
| Fat | 27 g |
| Fiber | 6 g |
| Sugar | 17 g |
| Sodium | 1000 mg |
Estimated values, calculated from the ingredients.
