M'tsolola (Comorian Fish in Coconut Milk with Greens)
In short: Firm fish steaks simmered in coconut milk with green plantain, spinach, ginger and chili, a gentle everyday dish from the Comoros. It takes about 1 h in total and makes 4 servings.
- Prep
- 20 min
- Cook
- 40 min
- Resting
- 15 min
- Total
- 1 h
- Servings
- 4
- Difficulty
- Medium
- Calories
- 740 kcal
M'tsolola is a coconut milk dish from the Comoros, where the sea is never far from the kitchen. Thick steaks of firm fish, often swordfish or tuna, are simmered with green plantain and leafy greens until the sauce turns creamy and lightly sweet. Cooks use cassava leaves or spinach, depending on what the market has. It is a good meal for sharing, ladled over plain rice or eaten with extra plantain.
Instructions
- Pat the fish dry. Rub it with the lime juice and 1/2 tsp of the salt, then leave it at room temperature for 15 minutes.
- Heat the oil in a wide, deep pan over medium heat. Cook the onion for 6 to 8 minutes, until soft and just starting to color.
- Stir in the garlic and ginger for 1 minute. Add the tomatoes and cook for 5 minutes, until they collapse into a thick paste.
- Add the plantain, coconut milk, water, whole chili and the remaining 1/2 tsp salt. Bring to a gentle simmer, cover and cook for 15 minutes, until the plantain is almost tender.
- Nestle the fish into the sauce and spoon some sauce over the top. Cover and cook for 8 minutes, turning once, until the fish is opaque and flakes easily (63°C/145°F in the center).
- Scatter the spinach over the stew, cover and cook for 2 to 3 minutes, until wilted. Stir gently so the fish stays in large pieces.
- Taste, season with salt and pepper, and remove the chili. Serve in shallow bowls over rice with lime wedges.
Tips
- For the traditional cassava leaves (matava), use 300 g (10 oz) thawed frozen leaves in place of the spinach. Add them with the plantain and simmer for 30 minutes before the fish goes in.
- Green plantain stays firm in the sauce. If you only find ripe plantain, add it together with the fish, because it softens in minutes.
Questions and answers
What fish works best for m'tsolola?
Any firm fish that holds together in a simmering sauce: swordfish, tuna, kingfish, mahi-mahi or monkfish. Thin, delicate fillets tend to fall apart.
Can I make m'tsolola ahead?
Make the sauce and plantain a day ahead and refrigerate. Reheat gently, then cook the fish fresh. Leftovers keep for 2 days in the fridge and should be reheated over low heat.
What do you serve with m'tsolola?
Plain steamed rice is the usual partner. A tomato and onion salad with lime juice cuts through the richness of the coconut sauce.
How long does it take to make M'tsolola (Comorian Fish in Coconut Milk with Greens)?
About 1 h in total: 20 min of preparation and 40 min of cooking.
How many calories are in M'tsolola (Comorian Fish in Coconut Milk with Greens)?
About 740 kcal per serving, with 42 g of protein, 82 g of carbohydrates and 33 g of fat. These values are estimates.
Nutrition per serving
| Calories | 740 kcal |
|---|---|
| Protein | 42 g |
| Carbohydrates | 82 g |
| Fat | 33 g |
| Fiber | 5 g |
| Sugar | 9 g |
| Sodium | 700 mg |
Estimated values, calculated from the ingredients.
