Indulge in the tantalizing flavors of Cote d'Ivoire with this traditional recipe for Attiéké Poisson Braisé. Attiéké, a staple food in Ivorian cuisine made from fermented cassava, serves as the perfect base for tender, grilled fish seasoned with a blend of aromatic spices. This dish encapsulates the essence of Ivorian gastronomy, offering a harmonious marriage of textures and tastes that will transport your senses to the vibrant streets of Abidjan. Follow along to discover how to recreate this iconic Ivorian delicacy in your own kitchen, bringing a taste of West Africa to your dining table.

Ingredients:

• 2 whole fish (such as tilapia or sea bass), cleaned and gutted
• 2 cups of attiéké (fermented cassava couscous)
• 2 tomatoes, diced
• 1 onion, finely chopped
• 2 cloves of garlic, minced
• 1 hot pepper (habanero or scotch bonnet), minced (adjust to taste)
• 1 tablespoon tomato paste
• 1 tablespoon ground ginger
• 1 tablespoon ground coriander
• 1 tablespoon ground paprika
• 1 tablespoon ground black pepper
• 1 tablespoon bouillon powder or cube
• Salt to taste
• Vegetable oil for grilling and sautéing
• Fresh parsley or cilantro for garnish
• Lemon or lime wedges for serving

Instructions:

Prepare the Fish:

1- Rinse the fish under cold water and pat dry with paper towels.

2- Make 2-3 diagonal cuts on each side of the fish to allow the seasoning to penetrate.

3- In a small bowl, mix together the minced garlic, ground ginger, ground coriander, ground paprika, ground black pepper, bouillon powder, and salt to form a paste.

4- Rub the spice paste all over the fish, making sure to coat it evenly. Allow the fish to marinate for at least 30 minutes in the refrigerator.

Prepare the Attiéké:Place the attiéké in a large bowl and sprinkle with a little water. Gently fluff the attiéké with a fork to separate the grains. Set aside.

Prepare the Sauce:

1- Heat a tablespoon of vegetable oil in a skillet over medium heat. Add the chopped onion and sauté until translucent.

2- Stir in the diced tomatoes, minced hot pepper, and tomato paste. Cook for 5-7 minutes, until the tomatoes have softened and the sauce has thickened slightly. Adjust seasoning with salt if needed.

Grill the Fish:

1- Preheat a grill or grill pan over medium-high heat. Lightly oil the grates to prevent sticking.

2- Place the marinated fish on the grill and cook for 5-7 minutes on each side, or until the fish is cooked through and has nice grill marks. Cooking time may vary depending on the thickness of the fish.

Serve:

1- Fluff the attiéké once more with a fork and divide it among serving plates.

2- Place a grilled fish on top of each portion of attiéké.

3- Spoon the tomato sauce over the fish and garnish with fresh parsley or cilantro.

4- Serve immediately with lemon or lime wedges on the side for squeezing over the fish.

Enjoy your flavorful and aromatic Ivorian dish of Attiéké Poisson Braisé, bringing the taste of Cote d'Ivoire to your table!

Nutritional Values:

Here are the approximate nutritional values for the listed ingredients:

Tilapia or Sea Bass (2 whole fish):

• Calories: 200-250 per fish
• Protein: 40-50g per fish
• Fat: 5-10g per fish
• Carbohydrates: 0g

benefits:Excellent source of lean protein, omega-3 fatty acids, and various vitamins and minerals such as vitamin B12, selenium, and phosphorus, supporting heart health and muscle growth.

Attiéké (2 cups):

• Calories: 200-250
• Protein: 2-4g
• Fat: 0g
• Carbohydrates: 45-50g

benefits: Made from fermented cassava, attiéké is gluten-free and rich in carbohydrates, providing energy. It also contains some dietary fiber, aiding in digestion.

Tomatoes (2 medium):

• Calories: 30-40
• Protein: 1-2g
• Fat: 0g
• Carbohydrates: 7-8g

benefits: High in vitamin C, potassium, and antioxidants like lycopene, tomatoes contribute to overall immune function, heart health, and may reduce the risk of certain cancers.

Onion (1 medium):

• Calories: 40-50
• Protein: 1-2g
• Fat: 0g
• Carbohydrates: 10-12g

benefits: Onions contain flavonoids and sulfur compounds that have anti-inflammatory and antioxidant properties. They may also help lower cholesterol levels and improve heart health.

Garlic (2 cloves):

• Calories: 5-10
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1-2g

benefits: Known for its potent medicinal properties, garlic is rich in sulfur compounds that have antibacterial and antiviral effects. It may also help reduce blood pressure and improve cholesterol levels.

Hot Pepper (1 pepper):

• Calories: 5-10
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1-2g

benefits: Hot peppers like habanero or scotch bonnet contain capsaicin, which has been shown to boost metabolism, reduce appetite, and provide pain relief. They also have antioxidant properties.

Tomato Paste (1 tablespoon):

• Calories: 15-20
• Protein: 0-1g
• Fat: 0g
• Carbohydrates: 3-4g

benefits: Concentrated form of tomatoes, tomato paste provides similar health benefits, including vitamins, minerals, and antioxidants, in a more concentrated form.

Ground Ginger (1 tablespoon):

• Calories: 10-15
• Protein: 0-1g
• Fat: 0g
• Carbohydrates: 2-3g

benefits:Ginger has anti-inflammatory and digestive properties, aiding in nausea relief and digestion. It may also help reduce muscle pain and lower blood sugar levels.

Ground Coriander (1 tablespoon):

• Calories: 15-20
• Protein: 0-1g
• Fat: 0g
• Carbohydrates: 2-3g

benefits:Coriander is rich in antioxidants and may help lower blood sugar levels, reduce inflammation, and improve digestion.

Ground Paprika (1 tablespoon):

• Calories: 15-20
• Protein: 0-1g
• Fat: 0g
• Carbohydrates: 2-3g

benefits:Paprika contains vitamin A, capsaicin, and other antioxidants, promoting eye health, boosting metabolism, and reducing inflammation.

Ground Black Pepper (1 tablespoon):

• Calories: 15-20
• Protein: 0-1g
• Fat: 0g
• Carbohydrates: 2-3g

benefits:Black pepper contains piperine, which enhances nutrient absorption and may have anti-inflammatory and antioxidant properties.

Bouillon Powder or Cube (1 tablespoon):

• Calories: 5-10
• Protein: 0-1g
• Fat: 0-1g
• Carbohydrates: 1-2g

benefits:Provides flavor to dishes but should be used in moderation due to its high sodium content. Some varieties may also contain added vitamins and minerals.

Salt (to taste):

• Calories: 0
• Protein: 0g
• Fat: 0g
• Carbohydrates: 0g

benefits:Essential for flavoring food, but excessive consumption can lead to high blood pressure and other health issues. Moderation is key.

Vegetable Oil (for grilling and sautéing):

• Calories: 120-140 per tablespoon
• Protein: 0g
• Fat: 14-16g
• Carbohydrates: 0g

benefits:Contains unsaturated fats that support heart health and provide energy. However, excessive consumption may contribute to weight gain and other health problems.

Fresh Parsley or Cilantro (for garnish):

• Calories: 1-2 per tablespoon
• Protein: 0g
• Fat: 0g
• Carbohydrates: 0g

benefits:Rich in vitamins A, C, and K, as well as antioxidants, parsley and cilantro contribute to overall health and may help detoxify the body.

Lemon or Lime Wedges (for serving):

• Calories: 1-2 per wedge
• Protein: 0g
• Fat: 0g
• Carbohydrates: 0.5-1g

benefits:Excellent source of vitamin C and antioxidants, lemon and lime wedges can boost immunity, aid digestion, and add refreshing flavor to dishes.

These values are approximate and can vary based on factors such as specific brands and preparation methods.