Suya-Spiced Grilled Fish

Nigerian street food classic transformed into lean protein perfection

Nutritional Information (Per Serving)

• Protein: 38-42g
• Calories: ~280
• Carbs: 6g
• Fat: 8g
• Servings: 4

Ingredients

For the Suya Spice Blend (Yaji):

• 1/2 cup raw peanuts, unsalted
• 2 tbsp smoked paprika
• 1 tbsp cayenne pepper (adjust to taste)
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tbsp ground ginger
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp ground cardamom
• 1/2 tsp ground cloves
• 1/2 tsp ground nutmeg
• 1 tsp salt
• 1 tbsp chicken or vegetable bouillon powder (optional)

For the Fish:

• 2 lbs (900g) firm white fish fillets (mahi-mahi, snapper, or tilapia)
• 2 tbsp olive oil
• 2 tbsp lime juice
• 1 tsp salt
• Additional suya spice for coating

For the Marinade Base:

• 3 tbsp olive oil
• 2 tbsp tomato paste
• 1 tbsp honey or agave (optional)
• Juice of 2 limes
• 2 cloves garlic, minced

For Serving:

• Sliced red onions
• Sliced tomatoes
• Sliced cucumbers
• Fresh lettuce leaves
• Lime wedges
• Yam or sweet potato slices (traditional)
• Brown rice or quinoa (for extra carbs)

For the Side Salad:

• 4 cups mixed greens
• 1 cucumber, diced
• 2 tomatoes, diced
• 1 red onion, thinly sliced
• 1 avocado, sliced
• 2 tbsp olive oil
• 1 tbsp lime juice
• Salt and pepper to taste

Instructions

Step 1: Make the Suya Spice Blend

1. Toast raw peanuts in a dry skillet over medium heat for 5-6 minutes until fragrant.
2. Let peanuts cool completely.
3. In a spice grinder or food processor, grind peanuts to a fine powder.
4. Mix ground peanuts with all remaining spice blend ingredients.
5. Store in an airtight container (makes about 1 cup – you’ll have extra for future use).

Step 2: Prepare the Fish

1. Pat fish fillets dry with paper towels.
2. Cut into serving-sized portions if needed.
3. Season lightly with salt and let sit for 15 minutes.
4. In a bowl, whisk together marinade ingredients: olive oil, tomato paste, honey, lime juice, and minced garlic.

Step 3: Marinate the Fish

1. Brush fish fillets with the marinade mixture on both sides.
2. Generously coat both sides with the suya spice blend, pressing gently to adhere.
3. Let marinate for at least 30 minutes, up to 2 hours in the refrigerator.
4. Remove from refrigerator 15 minutes before cooking.

Step 4: Grill the Fish

1. Preheat grill or grill pan to medium-high heat.
2. Lightly oil the grill grates to prevent sticking.
3. Grill fish for 4-5 minutes per side, depending on thickness.
4. Fish is done when it flakes easily with a fork and reaches internal temperature of 145°F (63°C).
5. Don’t overcook – fish should remain moist inside.

Step 5: Prepare the Side Salad

1. Combine mixed greens, cucumber, tomatoes, and red onion in a large bowl.
2. Whisk together olive oil, lime juice, salt, and pepper for dressing.
3. Toss salad with dressing just before serving.
4. Top with sliced avocado.

Step 6: Serve

1. Place grilled fish on plates.
2. Serve with fresh vegetable slices (onions, tomatoes, cucumbers).
3. Add lime wedges for extra zing.
4. Serve alongside the fresh salad.
5. Include roasted sweet potato or yam slices if desired.

Serving Suggestions

For Maximum Protein:

• Serve with a hard-boiled egg on the side
• Add grilled shrimp as an appetizer
• Include a protein-rich grain like quinoa

For Post-Workout:

• Add roasted sweet potato wedges
• Serve with brown rice seasoned with suya spice
• Include a banana for quick carbs

For Low-Carb:

• Focus on the salad and grilled vegetables
• Skip the sweet potato/yam
• Add extra avocado for healthy fats

Pro Tips for Bodybuilders

1. Fish selection – Choose firm, thick fillets that won’t fall apart on the grill
2. Spice benefits – Cayenne pepper can boost metabolism
3. Healthy fats – The peanuts in suya spice provide monounsaturated fats
4. Meal prep friendly – Make extra spice blend for quick weeknight meals
5. Lean protein – Fish provides complete protein with minimal saturated fat
6. Anti-inflammatory – Ginger and other spices aid in recovery

Traditional Nigerian Notes

• Street food origins – Suya is Nigeria’s most popular street food, traditionally made with beef
• Peanut importance – Ground peanuts are essential to authentic suya spice
• Heat level – Traditional suya is quite spicy – adjust cayenne to your tolerance
• Communal eating – Often served on newspaper with friends sharing
• Regional variations – Different regions have slightly different spice combinations

Make-Ahead Instructions

Spice Blend:

• Make large batches and store for up to 6 months
• Use on chicken, beef, vegetables, or tofu

Fish Prep:

• Marinate fish up to 4 hours ahead
• Don’t apply spice coating until ready to cook

Day Of:

• Grill fish fresh for best texture
• Prepare salad components ahead, dress just before serving

Alternative Protein Options

Chicken Version:

• Use chicken thighs or breasts
• Increase cooking time to 6-8 minutes per side
• Internal temperature should reach 165°F (74°C)

Beef Version (Traditional):

• Use lean beef sirloin, cut into strips
• Thread onto skewers
• Grill for 3-4 minutes per side for medium

Vegetarian Version:

• Use firm tofu or tempeh
• Press tofu well to remove excess water
• Marinate for at least 1 hour

Storage and Reheating

Leftover Fish:

• Store in refrigerator for up to 3 days
• Best eaten cold in salads
• Can be gently reheated in oven at 300°F

Suya Spice Blend:

• Store in airtight container for up to 6 months
• Keep in cool, dry place
• Use on various proteins and vegetables

Health Benefits

Fish:

• Complete protein with all essential amino acids
• Rich in omega-3 fatty acids
• Low in saturated fat

Suya Spices:

• Antioxidant-rich from various spices
• Metabolism-boosting properties from cayenne
• Anti-inflammatory compounds from ginger and other spices

Peanuts:

• Healthy monounsaturated fats
• Plant protein and fiber
• Vitamin E and niacin

Quick Weeknight Version

15-Minute Suya Fish:

1. Use pre-made suya spice blend
2. Marinate fish for just 15 minutes
3. Cook in a hot skillet with a little oil
4. Serve over pre-bagged salad mix
5. Add avocado and lime for quick nutrition

Total Prep Time: 20 minutes (plus marinating time)
Cook Time: 10-12 minutes
Difficulty: Easy (once spice blend is made)