Congo Loso na Madesu is a beloved traditional Congolese dish featuring fried fish served with a robust and spicy tomato sauce. Popular across various regions of the Congo, this dish is typically enjoyed with rice, plantains, or yucca, making it a staple in many Congolese households.
Congo Loso na Madesu is a classic dish that reflects the rich culinary heritage of the Congo. The name itself is a blend of Lingala words, with "Loso" meaning rice and "Madesu" referring to beans, though in this context, the dish focuses on the fish and tomato sauce. The recipe is a representation of the diverse flavors found in Congolese cuisine, where fresh fish is seasoned, fried to perfection, and then bathed in a savory tomato-based sauce. This dish has roots in the daily life of the Congolese people, where fresh fish from the Congo River is a common ingredient, and the use of vibrant spices highlights the bold and rich flavors typical of African cooking. The dish is not only flavorful but also nutritious, providing a good source of protein and omega-3 fatty acids.
Ingredients:
- 4-6 whole tilapia or catfish, cleaned and scaled
- 2 cups of tomato puree or canned diced tomatoes
- 1 onion, chopped
- 4 garlic cloves, minced
- 2 teaspoons of paprika
- 1 teaspoon of cumin
- 1 teaspoon of salt
- 1/2 teaspoon of black pepper
- 1/2 teaspoon of cayenne pepper (adjust to taste)
- 1/4 cup of vegetable oil
- 1/4 cup of water
Instructions:
1. Prepare the Fish: Rinse the fish under cold water and pat dry with paper towels. Season the fish with 1 teaspoon of paprika, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Set aside.
2. Fry the Fish: In a large skillet or wok, heat the vegetable oil over medium-high heat. Once the oil is hot, add the seasoned fish and fry for 4-5 minutes on each side, until the fish is golden brown and crispy. Remove the fish from the skillet and set it aside on a plate.
3. Prepare the Sauce: In the same skillet, add the chopped onion and minced garlic. Sauté for 1-2 minutes until the onion becomes translucent and fragrant.
4. Create the Tomato Sauce: Add the tomato puree, 1 teaspoon of paprika, 1 teaspoon of cumin, 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, and 1/2 teaspoon of cayenne pepper. Stir well to combine.
5. Simmer the Sauce: Pour in 1/4 cup of water, stirring to combine. Bring the sauce to a simmer and let it cook for 5-7 minutes until it thickens slightly.
6. Combine Fish and Sauce: Gently return the fried fish to the skillet, spooning the tomato sauce over the fish. Cover the skillet with a lid and let the dish cook for an additional 3-5 minutes, allowing the flavors to meld and the sauce to thicken further.
7. Serve: Remove from heat and serve hot with rice, plantains, or yucca.
This recipe is perfect for anyone who loves bold, spicy flavors and is looking for a nutritious meal rich in protein and omega-3 fatty acids.
Nutrition Value:
1. Whole tilapia or catfish (4-6)
- Calories: Varies (approximately 110-130 calories per 100 grams)
- Carbohydrates: 0 grams
- Protein: High in protein (approximately 20-26 grams per 100 grams)
- Fat: Low in fat (approximately 2-3 grams per 100 grams)
- Sodium: Low in sodium (naturally around 50-60 mg per 100 grams, but varies depending on preparation)
- Cholesterol: Moderate cholesterol content (around 50-70 mg per 100 grams)
- Vitamins: Rich in vitamin D and vitamin B12
- Minerals: Contains selenium, phosphorus, and potassium
- Nutritional benefit: Fish is an excellent source of lean protein and provides essential nutrients such as omega-3 fatty acids, which support heart health.
2. Tomato puree or canned diced tomatoes (2 cups)
- Calories: Approximately 80-100 calories
- Carbohydrates: High in carbohydrates (around 20-24 grams)
- Protein: Low in protein (about 3-4 grams)
- Fat: Minimal fat content (around 1 gram)
- Sodium: Can vary, especially in canned products (around 300-400 mg, depending on the brand)
- Cholesterol: 0 mg
- Vitamins: High in vitamin C, vitamin A, and lycopene
- Minerals: Contains potassium and magnesium
- Nutritional benefit: Tomatoes are rich in antioxidants, particularly lycopene, which may help reduce the risk of certain chronic diseases.
3. Onion, chopped (1)
- Calories: Approximately 45-60 calories
- Carbohydrates: High in carbohydrates (around 10-15 grams)
- Protein: Low in protein (around 1-2 grams)
- Fat: Very low fat (less than 1 gram)
- Sodium: Low in sodium (around 2-5 mg)
- Cholesterol: 0 mg
- Vitamins: Good source of vitamin C and some B vitamins
- Minerals: Contains small amounts of potassium, manganese, and chromium
- Nutritional benefit: Onions are known for their anti-inflammatory properties and may support heart health.
4. Garlic cloves, minced (4)
- Calories: Approximately 20 calories
- Carbohydrates: Around 5 grams
- Protein: Low in protein (around 1 gram)
- Fat: Minimal fat content (less than 1 gram)
- Sodium: Low in sodium (around 1 mg)
- Cholesterol: 0 mg
- Vitamins: Rich in vitamin C and some B vitamins
- Minerals: Contains calcium, iron, and potassium
- Nutritional benefit: Garlic is known for its potential immune-boosting properties and heart health benefits due to its allicin content.
5. Paprika (2 teaspoons)
- Calories: Approximately 12 calories
- Carbohydrates: Around 2.5 grams
- Protein: Low in protein (around 0.5 grams)
- Fat: Minimal fat content (around 0.6 grams)
- Sodium: Low in sodium (around 2 mg)
- Cholesterol: 0 mg
- Vitamins: Rich in vitamin A, some vitamin E, and B6
- Minerals: Contains small amounts of iron, potassium, and magnesium
- Nutritional benefit: Paprika is a good source of antioxidants and may help support eye health and reduce inflammation.
6. Cumin (1 teaspoon)
- Calories: Approximately 8 calories
- Carbohydrates: Around 1 gram
- Protein: Low in protein (around 0.4 grams)
- Fat: Minimal fat content (around 0.5 grams)
- Sodium: Low in sodium (around 4 mg)
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of vitamin C and B vitamins
- Minerals: Good source of iron, also contains magnesium, calcium, and potassium
- Nutritional benefit: Cumin is known for its digestive benefits and may help improve cholesterol levels.
7. Salt (1 teaspoon)
- Calories: 0 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: High in sodium (around 2,300 mg)
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Sodium and chloride
- Nutritional benefit: Salt is essential for maintaining fluid balance and nerve function, but should be used in moderation due to its impact on blood pressure.
8. Black pepper (1/2 teaspoon)
- Calories: Approximately 3 calories
- Carbohydrates: Around 0.6 grams
- Protein: Minimal protein content (around 0.1 grams)
- Fat: Minimal fat content (around 0.1 grams)
- Sodium: Low in sodium (around 1 mg)
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of vitamin K and vitamin C
- Minerals: Contains small amounts of iron, manganese, and calcium
- Nutritional benefit: Black pepper has antioxidant properties and may support digestion and nutrient absorption.
9. Cayenne pepper (1/2 teaspoon)
- Calories: Approximately 3 calories
- Carbohydrates: Around 0.5 grams
- Protein: Minimal protein content (around 0.1 grams)
- Fat: Minimal fat content (around 0.1 grams)
- Sodium: Low in sodium (around 1 mg)
- Cholesterol: 0 mg
- Vitamins: Rich in vitamin A and contains small amounts of vitamin C and E
- Minerals: Contains small amounts of potassium and manganese
- Nutritional benefit: Cayenne pepper is known for its metabolism-boosting properties and may help reduce appetite.
10. Vegetable oil (1/4 cup)
- Calories: Approximately 480 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: High in fat (around 54 grams)
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Depends on the type of oil, often contains vitamin E
- Minerals: None
- Nutritional benefit: Vegetable oil is a source of healthy fats, particularly unsaturated fats, which are important for heart health, though moderation is key.
11. Water (1/4 cup)
- Calories: 0 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: None
- Nutritional benefit: Water is essential for hydration, helps in digestion, and supports overall bodily functions.
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