Lan-Moumou Déssi (Fresh Fish Tomato Sauce)

Prep time: 20 minutes

Cook time: 25 minutes

Total time: 45 minutes

Servings: 4 servings

Country of Origin

Togo

Description

A fragrant, coastal Togolese dish featuring fresh sea fish (such as sea bass or red snapper) gently poached in a fresh tomato, onion, garlic, and chili base.

Presentation & How It's Eaten

Served warm in shallow bowls with steamed white rice, Ablo cakes, or boiled cassava.

Ingredients

• 1.5 lbs fresh white fish fillets (sea bass or snapper), cut into steaks

• 3 tbsp vegetable oil

• 1 large red onion, thinly sliced

• 4 ripe Roma tomatoes, blended

• 2 tbsp tomato paste

• 3 cloves garlic, minced

• 1 tsp fresh ginger, grated

• 1 cup fish or vegetable broth

• 1 habanero pepper, whole

• 2 tbsp fresh parsley, chopped

• Salt and black pepper, to taste

Step-by-Step Directions

• Season Fish: Pat fish dry with paper towels; season lightly with salt, pepper, and half minced garlic.

• Build Tomato Base: Heat oil in a wide skillet over medium heat. Add sliced onions and cook for 4 minutes. Stir in tomato paste, garlic, and ginger; cook 3 minutes.

• Simmer Sauce: Add blended tomatoes, fish broth, and whole habanero pepper. Simmer for 10 minutes until sauce thickens slightly.

• Poach Fish: Nestled seasoned fish fillets into simmering sauce. Cover skillet and cook gently on medium-low heat for 10–12 minutes until fish flakes easily with a fork.

• Garnish & Serve: Sprinkle chopped fresh parsley on top and serve warm.

Optional

• Fried Fish Variation: Lightly pan-fry fish before adding to sauce for firmer texture.

Cooking Tips

• Gentle Simmering: Avoid boiling vigorously once fish is added to prevent delicate fish fillets from breaking apart.

Nutrition Facts

(Estimated per serving, based on 4 servings)

• Calories: ~260 kcal

• Total Fat: 11g

• Saturated Fat: 2g

• Cholesterol: 60mg

• Sodium: 340mg

• Total Carbohydrates: 10g

• Dietary Fiber: 2g

• Sugars: 4g

• Protein: 29g