Pickled Tilapia and Bean Salad on Sweet Potato Chips

Ingredients:

 

Pickled Tilapia:

  200g sustainably sourced tilapia filets

  1 cup white vinegar

  1/2 cup water

  1 tablespoon sugar

  1 teaspoon salt

  1 red onion, thinly sliced

  1 carrot, julienned

  2 cloves garlic, thinly sliced

  1 teaspoon black peppercorns

  1 teaspoon mustard seeds

  1 bay leaf

  Fresh dill (optional)

 

Bean Salad

  1 cup cooked and cooled green grams (mung beans) or any local bean variety

  1 small red bell pepper, finely diced

  1 small red onion, finely diced

  1 small tomato, finely diced

  2 tablespoons fresh cilantro, chopped

  1 tablespoon olive oil

  1 tablespoon lime juice

  Salt and pepper to taste

 

Sweet Potato Chips

 2 medium sweet potatoes, peeled and thinly sliced

 2 tablespoons vegetable oil

 Salt to taste

 

Toppings:

Fresh cilantro leaves for garnish

Red chili flakes (optional)

 

Instructions:

Pickle the Tilapia

In a small saucepan, combine the vinegar, water, sugar, and salt. Bring to a boil, then reduce heat and simmer until the sugar and salt dissolve.

Place the tilapia filets in a clean glass jar along with the sliced red onion, julienned carrot, garlic, black peppercorns, mustard seeds, bay leaf, and dill.

Pour the hot vinegar mixture over the tilapia and vegetables, ensuring everything is submerged. Let it cool to room temperature, then cover and refrigerate for at least 24 hours before use.

 

Prepare the Sweet Potato Chips.

 Preheat your oven to 200°C (392°F).

 Toss the sweet potato slices with vegetable oil and salt.

 Arrange the slices in a single layer on a baking sheet lined with parchment paper.

 Bake for 15-20 minutes or until golden and crispy, turning halfway through. Let them cool completely.

 

Prepare the Bean Salad.

In a large bowl, combine the cooked green grams, diced red bell pepper, red onion, tomato, and chopped cilantro.

Drizzle with olive oil and lime juice, then season with salt and pepper to taste. Mix well.

 

Assemble the Canapés.

Place a small spoonful of bean salad on each sweet potato chip.

Top with a piece of pickled tilapia.

Garnish with fresh cilantro leaves and a sprinkle of red chili flakes if desired.

 

Using this recipe will contribute to the United Nations’ Sustainable Development Goals (SDGs).

 

Goal 2: Zero Hunger

This recipe contributes to food security and improved nutrition by using nutrient-dense ingredients like tilapia, green grams, and sweet potatoes, which provide a balanced combination of protein, fiber, vitamins, and minerals.

Promoting the consumption of locally available and sustainable food sources helps improve dietary diversity and food security in Kenya.

 

Goal 8: Decent Work and Economic Growth

Supporting sustainable fishing and local agriculture promotes decent work and economic growth because sustainable fishing practices ensures long-term viability of fish populations and the livelihoods of those who depend on them.

Utilizing locally grown crops like green grams and sweet potatoes supports local farmers and stimulates the local economy.

 

Goal 12: Responsible Consumption and Production

This recipe emphasizes responsible consumption by using sustainably sourced tilapia helps protect marine ecosystems and supports responsible fishing practices.

Incorporating locally sourced, seasonal produce reduces the environmental impact associated with food transportation and supports local agriculture.

 

Goal 14: Life Below Water

Supporting sustainable fishing practices contributes to the health of marine ecosystems by ensuring fish populations remain stable and marine habitats are protected, promoting biodiversity and ecosystem resilience.

Educating consumers about the importance of choosing sustainably sourced seafood to reduce overfishing and habitat destruction.

 

Nutritional Benefits:

Tilapia is a lean source of protein, rich in omega-3 fatty acids, vitamins D and B12, supporting heart health and cognitive function.

Green grams (Mung beans) are high in protein, fiber, folate, and various vitamins and minerals, aiding in muscle repair, digestion, and overall health.

Sweet potatoes are rich in vitamins A and C, potassium, and fiber, boosting immunity, skin health, and digestion.

 

By incorporating pickled tilapia and local Kenyan produce into this innovative canapé recipe, we not only create a delicious and nutritious dish but also contribute to several of the United Nations Sustainable Development Goals, supporting a more sustainable and equitable food system while promoting responsible consumption and production.