Estimated Nutrition (whole recipe, rough)
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Apricot | 1 medium (35g) | 17 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Fish | 1 tbsp (18ml) | 6 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Seed | 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 fresh fish (preferably Nile Perch)
- 2 large onions
- 1/2 cup oil
- 1 garlic bulb
- 3 green peppers
- 1 tsp salt
- 2 tbsp tomato paste
- 2 tomatoes
- 1 bunch of fresh coriander leaves
- 1 tbsp coriander seeds / crushed black pepper
- 1 lemon
- 1 cup sultanas
- 1 cup dried apricots (optional)
- 2 potatoes (optional)
- 1 carrot (optional)
Directions
Slice the onions into rings and fry in oil in large pan.
Crush garlic and add to pan with 2 pinches of salt.
Add two tablespoons of tomato paste and stir until onion is golden.
Add one tablespoon of coriander and one teaspoon of salt.
Add juice from half of lemon and stir.
Add fish to pan.
Chop green peppers and put on top of fish as well as sliced tomatoes.
If desired, add potatoes and/or carrots thinly sliced.
Add sultanas and, if desired, apricots and cover pan.
Chop coriander leaves and add to pan with pinch of salt.
Cook even on stoke or bake in oven until fish cooked (approximately 20 minutes).
Category:Sudanese Recipes
Category:Sudanese Meat Dishes