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Fish, Africa and overseas

Kenyan fried tilapia with ugali and sautéed cabbage

Kenyan fried tilapia is a fish dish for 4 people, ready in 45 minutes, medium difficulty, for about €4.20 per person. The polenta coated fillets are fried until crispy and served with a tomato onion sauce, ugali, and sautéed cabbage. The key to success is drying the fish thoroughly before coating it.

Tonight, Kenyan fried tilapia, crispy on the outside, with its tomato onion sauce, ugali, and sautéed cabbage.

Kenyan fried tilapia with ugali and sautéed cabbage
Total time
45 min
Difficulty
Medium
Cost per person
€4.20
Calories per person
590 kcalcalculated by Kiloach, your weight coach
Season
Summer, Spring
The kids
They generally like it

Kenyan fried tilapia plays on a simple contrast, a golden crispy crust around tender flesh that flakes apart easily. The tomato onion sauce adds richness and a touch of acidity, while the sautéed cabbage keeps some crunch to break up the texture of ugali, the firm polenta that serves as a staple base in many East African dishes.

This is a good dish for a weeknight dinner when you have a bit more time than usual, or for a weekend when you can prepare the three elements at a relaxed pace. Kids generally love crispy fried fish, and ugali, being mild in flavor, tends to win over anyone trying this kind of dish for the first time.

The ingredients

4 people

Fish counter

  • Tilapia fillets 600 g

Pantry

  • Fine instant polentaoften in the pantry 300 g
  • Sunflower oiloften in the pantry 8 tbsp
  • Turmericoften in the pantry 1 tsp
  • Saltoften in the pantry 2 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Tomatoes 4
  • Onions 2
  • Green cabbage 400 g
  • Garlic 2 cloves
  • Lemon 1

Allergens Fish

The step by step recipe

  1. Make the sauce by cooking 1 sliced onion and the garlic in 2 tablespoons of oil, then add the diced tomatoes, turmeric, salt, and pepper, and let it simmer. 15 min

    The sauce is ready when it thickens and the oil rises slightly to the surface.

  2. Bring 1 liter of salted water to a boil, pour in 250 g of polenta in a steady stream while whisking, then stir until you get a firm dough, the ugali. 10 min

    Wet your wooden spoon so it doesn't stick to the dough.

  3. Slice the cabbage and the second onion, and stir fry them over high heat in 2 tablespoons of oil for 6 minutes. 6 min

    Don't cover the pan, the cabbage should stay a bit crunchy.

  4. Pat the fillets dry, season with salt and pepper, coat them in the remaining polenta, and fry them in 4 tablespoons of hot oil. 8 min

    Flip them only once, they're ready when the crust is golden.

  5. Plate the fried fillets with the tomato sauce, ugali, cabbage, and a lemon wedge.

    Squeeze the lemon over the fish while it's still hot to brighten the flavor.

Our tips to get it right

  • Pick thicker tilapia fillets, they hold together better during frying without falling apart.
  • Keep the pan really hot before adding the coated fillets, otherwise the crust soaks up too much oil.
  • Make the ugali last, or right before serving, since it sets and firms up quickly as it cools.

The variations

  • Swap the tilapia for hake or cod if you can't find it, adjusting the frying time slightly based on thickness.
  • For a vegetarian version, replace the fish with firm tofu slices coated the same way and fried the same way.
  • For kids in a hurry, serve just the fried fish with ugali, skip the tomato sauce, and keep the cabbage as a side on its own.

What to serve it with

  • An extra squeeze of lime
  • A fresh tomato salad
  • Iced tea or homemade lemonade

Storage

Store leftovers separately in sealed containers in the fridge for up to 2 days. Ugali doesn't freeze well since it hardens, but the tomato sauce freezes fine for up to 2 months. Reheat the fish in a pan to bring back some crispiness, rather than in the microwave.

Questions about this dish

Can you use regular cornmeal instead of polenta for the ugali?

Yes, ugali is traditionally made with white cornmeal. Instant polenta gives a close result and is easier to find in most supermarkets.

How do you keep the tilapia fillets from breaking apart while cooking?

Dry the fillets thoroughly and flip them only once, after the crust has fully formed. Use a wide spatula to handle them gently.

Can you make the tomato sauce ahead of time?

Yes, the tomato onion sauce can be made the day before and gently reheated before serving. It actually tastes a bit better after a night in the fridge.

Does ugali have a strong flavor?

Ugali has a mild flavor, similar to firm polenta, and mainly serves as a base to carry the sauce and fish. Its dense texture is what defines it, not its taste.

How long does it take to make a Kenyan fried tilapia with ugali and sautéed cabbage?

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

How many calories are in a Kenyan fried tilapia with ugali and sautéed cabbage?

About 590 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 Kenyan fried tilapia with ugali and sautéed cabbage cost?

About €4.20 per serving, or €16.80 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.

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