Roasted Tilapia top with Sweet Bell Peppers (Mbisi)

Minoo invited me back to the South Arm Multicultural Community Kitchen as there is a participant from Congo sharing a couple of recipes from her home country.


Marianne shared a Roasted Tilapia recipe in the kitchen. Marianne has been in Canada for five years; the first four years in Ontario and the last year in BC. She enjoys the milder weather of British Columbia.


Marianne (third from left) is planning to attend cooking school here and she joins the community kitchen to gain experience working in the kitchen.


  • tilapia (Marianne had prepared 5 to 6 fish for the kitchen)
  • 1 teaspoon garlic and ginger paste
  • 1/4 teaspoon ground black pepper
  • 3 teaspoons paprika
  • 2 cubes Maggi seasoning
  • 1 teaspoon ground nutmeg
  • 2 teaspoons Mustard Mesquite seasoning
  • 3 sweet peppers, cut into strips
  • 4 roma tomatoes, cut into chunks
  • 1 onion, cut into rings
  • salt to taste
  • 1 lemon for juice
  • vegetable oil


Source: Marianne


019Marianne made a batch of marinates in the kitchen just for demonstration. She had already marinated the tilapia the night before so that the flavour will penetrate the fish better. Mix all the marinate ingredients except lemon juice and oil well and rub on fish.
014The fish has to be cleaned and cut into smaller pieces. You can also leave it whole and cut slits on both sides of the fish to allow marinates to penetrate.
020Before roasting, squeeze the juice from a lemon to the marinated fish. Toss to coat well.
049Drizzle the fish with cooking oil, toss to coat well.
Marianne brought her Nuwave oven to roast the fish. You can grill the fish on a BBQ or bake in the oven.

Marianne roasts the fish for 20 minutes; flip the fish half way through.

057While the fish is roasting, Marianne prepare a sauce for it.Saute onions with oil on a frying pan until soften.
060Add sweet peppers and cook for a few minutes. Add tomatoes and some water to braise the vegetables until soften.
073Place the roasted fish on a platter. Top with the vegetables. Serve hot.

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