Estimated Nutrition (whole recipe, rough)
Counts 14 of 19 ingredients — the other 5 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 |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Potato | 1 medium (173g) baked | 161 |
| Snapper | 100g cooked | 128 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Scotch | not in our table | 0 |
| Water | not in our table | 0 |
| Stew | not in our table | 0 |
| Codfish | not in our table | 0 |
| Tamarind | 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
- Roff (paste):
- 2 bunches of cilantro
- 4 scallions
- 4 cloves of garlic
- 1 scotch bonnet pepper, seeded and minced
- 1 cube Maggi
- 1 tablespoon of oil Purée until smooth
- Fish:
- 3-4 lb whole fish (like blue snapper)
- 3 onions, finely chopped
- 3 Maggi cubes
- 2 cans tomato paste
- 6 cups of water
- 2-3 inches of oil.
- Stew and Rice :
- one-half calabaza
- 5 small sweet potatoes
- one-half cup of rice, per person
- 8 okra
- 3-4 chili peppers
- 2 goat peppers
- 2 green peppers
- quarter pound dried codfish
- one-half package of tamarind paste
Directions
Roff (paste): 2 bunches of cilantro 4 scallions 4 cloves of garlic 1 scotch bonnet pepper, seeded and minced 1 cube Maggi 1 tablespoon of oil Purée until smooth
Fish: 3-4 lb whole fish (like blue snapper) 3 onions, finely chopped 3 Maggi cubes 2 cans tomato paste 6 cups of water 2-3 inches of oil.Using a sharp knife, cut deep slits into the fish. Be careful not to slice all the way through. Stuff the slits with the Roff. Heat the oil in a large, heavy skillet or pot, and brown the fish on both sides. Remove the browned fish and drain on absorbent paper. Drain the pot of all but a few tablespoons of oil. To this, add onions, Maggi cubes, tomato paste, and water. Let simmer.
Stew and Rice : one-half calabaza 5 small sweet potatoes one-half cup of rice, per person 8 okra 3-4 chili peppers 2 goat peppers 2 green peppers quarter pound dried codfish one-half package of tamarind paste . Chop all vegetables, except okra, into large chunks. Okras should be left whole. Add vegetable, Maggi, peppers, codfish, and cook for 30 minutes, or until tender. Add fish for the last few minutes of cooking. When finished, remove all the vegetable and fish with a slotted spoon; and place into a container to keep warm. Measure the liquid remaining in the pot. Either add water or remove excess liquid, as necessary, for the amount of rice to be cooked. (Use about two cups of water per cup of white rice.) Add rice, and let boil. The liquid from the residue of the fish, vegetables, and spices, will add flavor and color to the rice.
To serve, spread rice in large platters; distribute fish and vegetables evenly. Reserve some sauce from pot to pour over the rice and vegetables. Garnish with lime wedges.
Category:Senegalese Recipes
Category:Senegalese Vegetarian
Category:Senegalese Meat