Discover the deliciousness of Yassa, a traditional West African dish featuring marinated chicken or fish cooked with onions, lemon, and a blend of aromatic spices. This easy-to-follow recipe delivers a mouthwatering combination of tangy, spicy, and savory flavors, perfect for any meal. Ideal for those seeking a taste of authentic African cuisine or a new family favorite. Try it today and enjoy a dish that's both vibrant and satisfying!

Ingredients:

- 4 chicken thighs or 4 fish fillets (such as tilapia or snapper)

- 2 large onions, thinly sliced

- 4 cloves garlic, minced

- 1/4 cup fresh lemon juice (about 2 lemons)

- 1/4 cup vegetable oil

- 2 tablespoons Dijon mustard

- 2 tablespoons soy sauce

- 1 teaspoon ground paprika

- 1 teaspoon ground black pepper

- 1 teaspoon ground cumin

- 1 teaspoon ground turmeric

- 1 teaspoon ground ginger

- 1 teaspoon salt (adjust to taste)

- 1/4 cup chopped fresh parsley (for garnish)

Instructions:

Marinate the Chicken or Fish:

  - In a large bowl, combine lemon juice, vegetable oil, Dijon mustard, soy sauce, garlic, paprika, black pepper, cumin, turmeric, ginger, and salt. Mix well.

  - Add the chicken thighs or fish fillets to the marinade, ensuring they are fully coated. Cover and refrigerate for at least 1 hour, preferably overnight for deeper flavor.

Cook the Onions:

  - Heat a large skillet or Dutch oven over medium heat. Add a little vegetable oil if needed.

  - Add the sliced onions and cook until they are soft and translucent, about 5-7 minutes.

Cook the Chicken or Fish:

  - Remove the marinated chicken or fish from the refrigerator and place them in the skillet with the onions. Cook for 5-7 minutes on each side (for chicken) or 4-5 minutes on each side (for fish), or until fully cooked through and golden brown. Adjust the cooking time based on the thickness of the meat.

Combine and Simmer:

  - Pour any remaining marinade over the chicken or fish and onions. Bring to a simmer and cook for an additional 10-15 minutes, allowing the flavors to meld and the sauce to thicken slightly.

Serve:

  - Garnish with chopped fresh parsley and serve with steamed rice or couscous.

Enjoy your Yassa, a vibrant and flavorful dish that brings a taste of West Africa to your table!

Nutritional Values:

Chicken Thighs:

 - Calories: 229

 - Protein: 26g

 - Fat: 14g

 - Carbohydrates: 0g

 - Cholesterol: 105mg

Benefits:

 - High in protein, which supports muscle growth and repair.

 - Rich in essential vitamins and minerals like B vitamins, zinc, and phosphorus.

 - Contains healthy fats that are important for energy and cell function.

Fish Fillets (e.g., Tilapia or Snapper):

 - Calories: 128

 - Protein: 26g

 - Fat: 2g

 - Carbohydrates: 0g

 - Cholesterol: 60mg

Benefits:

 - Excellent source of lean protein.

 - Rich in omega-3 fatty acids, which support heart health and reduce inflammation.

 - Contains important nutrients like vitamin D and selenium.

Onions:

 - Calories: 40

 - Protein: 1g

 - Fat: 0.1g

 - Carbohydrates: 9g

 - Fiber: 1.7g

Benefits:

 - High in antioxidants, such as quercetin, which help fight inflammation and oxidative stress.

 - Contains vitamins C and B6, which are important for immune function and energy metabolism.

 - Provides prebiotic fiber that supports gut health.

Garlic:

 - Calories: 149

 - Protein: 6g

 - Fat: 0.5g

 - Carbohydrates: 33g

 - Fiber: 2.1g

Benefits:

 - Contains allicin, which has antimicrobial and anti-inflammatory properties.

 - Supports heart health by reducing blood pressure and cholesterol levels.

 - Rich in antioxidants and can boost the immune system.

Lemon Juice:

 - Calories: 22

 - Protein: 0.4g

 - Fat: 0.2g

 - Carbohydrates: 6.9g

 - Vitamin C: 53mg (approximately 89% of daily value)

Benefits:

 - High in vitamin C, which is crucial for immune function and skin health.

 - Acts as a natural detoxifier and can aid digestion.

 - Adds a refreshing flavor without extra calories.

Vegetable Oil:

 - Calories: 884

 - Protein: 0g

 - Fat: 100g

 - Carbohydrates: 0g

Benefits:

 - Provides essential fatty acids necessary for bodily functions.

 - Acts as a cooking medium to enhance flavor and texture.

Dijon Mustard:

 - Calories: 66

 - Protein: 3.4g

 - Fat: 3.6g

 - Carbohydrates: 5.4g

Benefits:

 - Adds flavor with minimal calories.

 - Contains antioxidants and minerals like calcium and magnesium.

Soy Sauce:

 - Calories: 53

 - Protein: 6g

 - Fat: 0g

 - Carbohydrates: 6g

 - Sodium: 5,800mg

Benefits:

 - Adds a rich umami flavor to dishes.

 - Provides a source of protein and minerals, though high in sodium, so use in moderation.

Spices (Paprika, Black Pepper, Cumin, Turmeric, Ginger):

 - Generally low in calories and fat.

 - Rich in antioxidants and bioactive compounds.

 - Each spice offers unique health benefits, such as anti-inflammatory effects (turmeric, ginger) and digestive support (cumin).

Fresh Parsley:

 - Calories: 36

 - Protein: 3g

 - Fat: 0.8g

 - Carbohydrates: 6g

 - Vitamin C: 133mg (approximately 148% of daily value)

Benefits:

 - High in vitamins A, C, and K, supporting immune function, skin health, and blood clotting.

 - Contains antioxidants and can aid in digestion and reduce inflammation.

Including these ingredients in your Yassa recipe not only adds vibrant flavors but also provides numerous health benefits.