A Nutrient-Dense Fonio Grain Bowl with Moyo Sauce & Smoked Fish

Introduction

A satisfying grain bowl need not compromise on flavor or nutrition—especially when built around fonio, a rapid-cooking ancient grain celebrated for its short preparation time and rich, nutty profile. This recipe pairs fonio with sauce moyo (a vibrant West African tomato-chili-lime blend) and tinned smoked fish, creating a balanced, protein-packed meal ideal for quick weeknight dinners or portable lunchtime convenience.

Ingredients (Serves 1)

Base Grain: Fonio

• 1 cup dry fonio (rinsed)

• 1.5 cups water (for cooking)

Moyo Sauce

• ½ small onion, finely diced (white or red, for crispness)

• 1 small fresh chili pepper (deseeded for mild heat, or left whole for spicier notes)

• 1 ripe tomato, diced (or ½ cup canned diced tomatoes)

• 1 tbsp fresh lime juice (from ½ lime)

• ¼ tsp salt (adjust to taste)

• 1 tsp neutral oil (e.g., avocado or vegetable, for sautéing)

Protein: Smoked Fish

• 1 small can (100g) tinned smoked fish (drained; mackerel or sardine varieties work well)

Preparation Steps

Step 1: Cook Fonio (5 Minutes)

1. Rinse fonio under cold water until water runs clear (removes excess starch).

2. In a small saucepan, bring 1.5 cups water to a rolling boil.

3. Add rinsed fonio, reduce heat to low, and simmer exactly 5 minutes (do not overcook; fonio becomes tender yet retains a slight texture).

4. Drain any excess water and transfer to a bowl to cool slightly (warm grains may make sauce soggy).

Step 2: Prepare Moyo Sauce (10 Minutes)

1. Heat 1 tsp oil in a small skillet over medium heat. Add diced onions and cook 2 minutes until translucent and fragrant.

2. Add diced chili pepper and cook 30 seconds longer to release heat and aroma.

3. Stir in diced tomatoes and cook 3–4 minutes until tomatoes soften and their juices thicken slightly.

4. Remove from heat, stir in lime juice, salt, and adjust seasoning to taste (sauce should balance tartness from lime and earthiness from tomatoes). Let cool completely.

Step 3: Prep Smoked Fish

• Drain tinned smoked fish and pat dry with paper towels. If preferred, warm gently in a dry skillet for 1–2 minutes to enhance flavor (no need for oil—smoked fish retains moisture).

Assembly

1. Place cooled fonio in a serving bowl or portable container (ideal for meal prep).

2. Drizzle Moyo Sauce over the fonio, distributing evenly to coat each grain.

3. Top with smoked fish, breaking into bite-sized pieces for texture.

4. Optional: Add fresh herbs (e.g., cilantro), avocado slices, or microgreens for extra freshness and nutrients.

Serving Suggestions

This bowl shines as a standalone meal or paired with a side of lightly dressed greens. Its portability makes it perfect for desk lunches, while the bold flavors ensure it satisfies even the heartiest appetites.

Key Notes: Fonio’s gluten-free, high-fiber nature and rapid cooking time (5 minutes!) make it a versatile base for creative grain bowls. Moyo sauce’s tangy, spicy profile adds depth, while smoked fish provides umami-rich protein—all balanced in one nutrient-dense bite.