Estimated Nutrition (whole recipe, rough)
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Peanut | 1 oz (28g) | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2-3 lbs firm fish filets
- Onions sliced thin 4-6 each
- Chili pepper minced 1-3 each
- Lemons juice only 4-5 each
- Dijon mustard (opt.) 2 T
- Peanut or other oil 1/4 cup
- Salt & pepper to season
Directions
Mix all the ingredients together in a stainless steel or glass dish. Let marinate at least 1-2 hours.
Remove the fish pieces, wipe dry, and grill, broil or sauté them till well browned. Set aside.
Heat 2-3 T oil in a large pot over medium heat. Remove the onions from the marinade and sauté for 8-10 minutes till well wilted and starting to brown.
ASimmer the marinade without the fish for 10-15 minutes, then add the marinated grilled fish and simmer for 10 minutes more.
Adjust seasoning and serve with rice, fufu or couscous.
Category:Senegalese Recipes
Category:Senegalese Meat Dishes