Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Potato | 1 medium (173g) baked | 161 |
| Peanut Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Turnip | 1 medium (122g) | 34 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Fish | 1 tbsp (18ml) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Lean Fish | not in our table | 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
- 1 kg (2 1/4 lb.) lean fish + 100 g (3 1/2 oz.) dried fish
- 100 g (3 1/2 oz.) crushed tomatoes
- Peanut oil
- 1 green pepper
- 2 + 1 small red chilies
- Salt and pepper
- 1 kg (2 1/4 lb.) rice
- 200 g (7 oz.) carrots
- 200 g (7 oz.) sweet potatoes
- 200 g (7 oz.) turnips
- 200 g (7 oz.) eggplant
- 1 small cabbage
- 2 + 1 onions Parsley
Directions
Cut the fish up into sections;
prepare a stuffing by grinding 1 onion, the parsley and 1 chili in a mortar; season with salt; make an opening in each piece of fish and insert a small amount of the stuffing (the stuffing is optional);
in a pot, brown the pieces of fish in peanut oil; remove and set aside;
add the onion and crushed tomatoes thinned with a little water; bring to a boil;
add the peeled vegetables, whole or halved depending on their size, and the dried fish, cut into pieces;
cover with water; season with salt and pepper; simmer covered for 30 minutes;
add the fish and continue cooking for 30 minutes longer over low heat;
40 minutes before the end of the cooking time, cook the rice
Category:Senegalese Recipes
Category:Senegalese Meat Dishes