Skip to content

Fish

Fish moyo sauce with rice

Fish moyo sauce with rice is a simmered dish of pollock fillets in a tomato, bell pepper and eggplant sauce, serving 4, ready in 45 minutes, rated easy, for about €3.30 per person. The key is searing the fish well before it goes into the sauce, so it holds its shape and picks up a smoky flavor.

Let's make fish in moyo sauce, a Central African simmered dish full of tomatoes and bell peppers, with rice to soak up all that sauce.

Fish moyo sauce with rice
Total time
45 min
Difficulty
Easy
Cost per person
€3.30
Calories per person
460 kcalcalculated by Kiloach, your weight coach
Season
Winter, Summer, Fall
The kids
They generally like it

Moyo sauce simmers for a good while with tomatoes, a bell pepper and an eggplant, turning thick and concentrated. The fish, seared first, stays firm and gains a light smoky edge that contrasts with the soft vegetables. White rice on the side soaks up the generous sauce without ever getting lost in it.

This is a solid weeknight dish, since everything simmers in one pot while you handle something else. The whole, unpricked chili adds flavor without real heat, so you can serve it to kids without worry. Mon Chou likes bringing this one out when you want something different from your usual baked fish.

The ingredients

4 people

Fish counter

  • Pollock fillets 600 g

Fruits and vegetables

  • Eggplant 1
  • Onions 2
  • Red bell pepper 1
  • Tomatoes 4
  • Garlic 3 cloves
  • Chili pepper 1

Pantry

  • Tomato pasteoften in the pantry 2 tbsp
  • Riceoften in the pantry 280 g
  • Sunflower oiloften in the pantry 4 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Allergens Fish

The step by step recipe

  1. Season the fish with salt and pepper and sear it in hot oil on each side, then set it aside. 6 min

    Flip it only once with a wide spatula so it doesn't break apart.

  2. In the same pot, cook the onions, garlic and sliced bell pepper, then add the diced eggplant. 10 min

    Eggplant soaks up oil, add a splash of water if it starts sticking.

  3. Add the chopped tomatoes, tomato paste and the whole chili pepper, then let it simmer covered. 15 min

    Poke the chili with a fork if you want more heat, leave it whole for a milder sauce.

  4. Put the fish back into the sauce and let it simmer gently. 5 min

    Spoon the sauce over it rather than stirring.

  5. Cook the rice in salted water, drain it and serve it with the fish and its thick sauce. 12 min

    Remove the chili before serving if you have kids at the table.

Our tips to get it right

  • Pick a firm white fish like pollock, it holds up well during cooking and won't fall apart in the sauce.
  • Cut the eggplant into small, even cubes, it cooks faster and blends better into the sauce.
  • Let the sauce reduce uncovered for a few minutes at the end if it looks too thin, it should coat the back of a spoon.

The variations

  • Swap the pollock for cod or whiting, two firm white fish that hold up well to simmering.
  • For a vegetarian version, replace the fish with cooked chickpeas, added straight into the sauce near the end of cooking.
  • For a quicker, kid friendly version, remove the chili from the start and serve it a few minutes sooner.

What to serve it with

  • A squeeze of lime on top
  • A crisp green salad
  • A ginger or hibiscus drink

Storage

Fish moyo sauce keeps for 2 days in the fridge in a sealed container. You can freeze the sauce alone, without the rice, for up to 2 months. Reheat gently in a pan or saucepan over low heat so the fish doesn't break apart.

Questions about this dish

Can I make the moyo sauce ahead of time?

Yes, you can make the tomato and pepper sauce the day before and keep it in the fridge. Just reheat it and add the freshly seared fish right before serving.

What fish works if I can't find pollock?

Use a firm white fish like cod, whiting or hake. Avoid fish that's too delicate, since it might fall apart in the sauce.

How do I keep the heat mild for kids?

Leave the chili whole and unpricked, it flavors the sauce without making it spicy. Remove it before serving if you want to be completely sure no one bites into it.

Can I swap out the eggplant?

You can use diced zucchini instead, it cooks a bit faster. The result will be slightly less soft but just as tasty.

How long does it take to make a fish moyo sauce with rice?

Count 45 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a fish moyo sauce with rice?

About 460 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a fish moyo sauce with rice cost?

About €3.30 per serving, or €13.20 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish. Always check the labels of the products you buy.

Recipes with eggplant

See all

Fish and seafood dishes

See all