By Food System Team
Chef Sean George's Malawi Butterflied Chambo
Malawian chambo is actually a type of fish that is endemic to Lake Malawi also known as Lake Nyasa. The freshwater fish is in the Tilapia family and therefore an easy fish to find to make this delicious dish. This recipe was submitted by Chef Sean George, who says: "I grew up in Blantyre and started cooking at a young age. After studying I moved around the country and am now working as Head Chef for Ulendo Travel Group in Lilongwe."
Updated at: Thu, 17 Aug 2023 05:00:35 GMT
Nutrition balance score
Great
Glycemic Index
41
Low
Glycemic Load
11
Moderate
Nutrition per serving
Calories455.1 kcal (23%)
Total Fat19.6 g (28%)
Carbs26.8 g (10%)
Sugars10.9 g (12%)
Protein46.2 g (92%)
Sodium905.9 mg (45%)
Fiber4.9 g (18%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
Instructions
Tomato Sauce
Step 1
Fry onions in a dash of oil until golden brown.
Step 2
Add chopped tomatoes, simmer for 10-15 minutes. Stirring often. If too thick you can add a dash of water.
Step 3
Season to taste. Add finely chopped chillies if you like a bit of heat.
Step 4
Remove from heat.
Chambo
Step 5
Season chambo with salt and pepper. Leave to rest for 2-3 minutes.
Step 6
Heat 2 Tbsp of oil in frying pan on medium heat.
Step 7
Once oil is ready, dust chambo in flour, shake off excess flour and place gently into the frying pan.
Step 8
Cook until golden brown and cooked through.
Step 9
Remove from heat.
Vegetables
Step 10
Blanche finely chopped spinach or kale
Step 11
Once blanched, mix in a dash of oil or butter if you prefer.
Step 12
Season to taste
Step 13
Dish best served with steamed rice and lemon wedges and chilli on the side
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