Saturday, September 30, 2023

How to Prepare Burundian Palm Oil Tilapia

With a few simple adjustments, this Burundi palm oil tilapia has gone from sweet to delicious. I make some recommendations on how to make this more elevated.


  • 4.4 oz fish fillets, tilapia or cod
  • 1 tablespoon palm oil
  • 1 chopped onion
  • 3 cloves garlic, finely chopped
  • 3 tomatoes chopped or sub 14-oz diced tomatoes, drained
  • 1 finely chopped habanero pepper or 1 seedless jalapeƱo
  • Salt and pepper to taste
  • 1 cup of water
  • Parsley to garnish
  • Lemon juice to taste


  1. Rinse and dry the white fish fillets and season with salt and pepper. Set aside.
  2. Heat a high-walled skillet over medium-high heat. When the pan is hot, add the palm oil and let it heat until the oil is shimmering. Add the chopped onion and garlic and occasionally stir until translucent, about 5-7 minutes.
  3. You can also sear the fish first and then set aside.
  4. Add chopped tomatoes, habanero, water, and season with salt and pepper as desired.
  5. When the sauce starts to bubble, put the fire on low and simmer for about 25-30 minutes, uncovered.
  6. Tomatoes should begin to dissolve in the sauce. You can also use a can of diced tomatoes.
  7. Then add the fish, cover, and cook until the fish is cooked through. You can then crush the fish a little or serve it as it is.
  8. Garnish with parsley if desired, and squeeze a little lemon juice on top.
the author54

Leave a Reply