Whole fish has always been one of my favorite ways to cook and eat, and if you know my cooking, you know I’m known for it. There’s something about working with the fish in its entirety that feels more connected, more intentional, and ultimately more flavorful.

In Zimbabwe, fish is sometimes overlooked in everyday conversation around food, but it plays a significant role in many communities, especially in areas where access to freshwater lakes makes fish a regular and cherished part of the diet. Whether grilled, fried, or simmered in sauces, fish is a staple that deserves more attention.

This dish brings that tradition into a slightly more modern, flexible approach. Instead of simply making a standard Zimbabwean tomato-based gravy (muto), where you roast the vegetable and aromatics base (tomatoes, onions, garlic, and chilies) to deepen their flavor, then blend them into what I call a muto-style sauce. It’s perfect for coating fish before finishing it in the oven.

It’s served alongside peanut butter rice and sugar beans, a combination that reflects how Zimbabwean meals often come together: a strong protein, a starch, and something hearty and comforting on the side. The peanut butter rice (also known as mupunga unedovi) adds richness, while the beans bring balance and texture.

More than anything, this dish is about rethinking how we approach familiar flavors. Zimbabwean food doesn’t have to stay in one format, it can evolve and adapt.

Yield: 4

Author: Dontmissmyplate

Roasted Croaker Fish with Muto Sauce (Zimbabwean Style)

A flavorful roasted whole fish served with a rich roasted vegetable “muto” sauce, paired with optional peanut butter rice and beans for a hearty Zimbabwean-inspired meal.

Prep time: 15 MinCook time: 40 MinTotal time: 55 Min

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Ingredients

Fish:

4 small whole croaker fish (~8 inches each), cleaned
2–3 tbsp olive oil
2 tbsp fish spice
2 tsp paprika
2 tsp salt
2 tsp black pepper
4 garlic cloves, sliced or lightly crushed
4 slices lemon + juice of 1 lemon (optional)
Fresh cilantro or parsley (for garnish)
Chili flakes (optional)

Muto Sauce (Roasted Tomato and Onion Sauce):

1 large onion, cut into wedges
5 Roma tomatoes, halved
4 garlic cloves, skin on
3–4 hot chilies (Thai or similar)
2–3 tbsp oil
1 tbsp tomato paste
1 tbsp Worcestershire sauce
1 tbsp seasoned salt (or to taste)
1 tsp black pepper
Splash of stock or water (for blending)

Peanut Butter Rice (optional):

1 cup basmati rice
2 tbsp smooth peanut butter
4 tbsp hot water
2 bay leaves
1½ tbsp rice seasoning or stock powder
1 tsp salt

Beans (optional):

1½ cups cooked sugar or kidney beans (or 1 can, drained)
1/3 onion, chopped
1/3 shallot, chopped
2 tbsp tomato paste
1 hot chili pepper, chopped
1 cup chicken stock
1–2 tbsp oil
1 tsp salt (to taste)

Instructions

Preheat the oven to 220°C / 425°F.
Toss the onion, tomatoes, garlic, and chilies with oil and salt, then spread them on a baking tray. Roast for about 25 minutes, flipping half way, until everything is soft.
Remove the garlic skins, then transfer everything to a blender. Add the tomato paste, Worcestershire sauce, black pepper, and a splash of water. Blend until smooth, or mash for a chunkier texture if preferred. Pour into a pan and simmer for about 10 minutes, adjusting seasoning as needed, then set aside.
Optional (rice): Cook the rice in salted water with bay leaves and seasoning according to package instructions. Once done, keep it warm. Mix the peanut butter with hot water until smooth, then fold it into the cooked rice until evenly combined.
Optional (sugar beans): Heat oil in a pan for the beans and sauté the onion and garlic until soft. Add chili, tomato paste, and seasoning, stirring well to combine. Add the beans and stock, then simmer for 5–8 minutes until slightly thickened and flavorful.
Reduce oven temperature to 200°C / 400°F.
Pat the fish dry and score both sides. Rub with olive oil, salt, pepper, paprika, and fish spice.
Stuff each fish with garlic, lemon slices, and herbs, then set aside.
Place the fish on a baking tray and spoon some of the muto sauce over the top. Cover loosely with foil and bake for 8–10 minutes. Remove the foil and cook for another 5 minutes.
Brush with more muto sauce, season with chilli flakes, and broil for 2–3 minutes until slightly caramelized.
Serve with extra sauce and your chosen sides, such as peanut butter rice, beans, avocado, or chili sauce.

Notes

Roasting the vegetables is essential for deep flavor, don’t skip it.
Blend for smooth sauce or mash for rustic texture.
Avoid overcooking the fish; it cooks quickly and can dry out.
Always mix peanut butter with hot water before adding to rice for smooth consistency.

Nutrition Facts

Calories

500

Fat (grams)

25 g

Carbs (grams)

40 g

Protein (grams)

35 g

I am not a certified nutritionist and any nutritional information on dontmissmyplate.com should only be used as a general guideline.

www.dontmissmyplate.com/how-to-cook/2026/4/16/roasted-fish-with-muto-sauce-zimbabwean-style

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