Photo: Kevin McCutcheon
Estimated Nutrition (whole recipe, rough)
873
Calories
37g
Protein
28g
Fat
121g
Carbs
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Salt | 1 tsp (6g) | 0 |
| Water | 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
- 2 slices onion
- 5 tablespoons oil
- 3 tablespoons tomato concentrate
- 2 lb. fish, boned and cut in large pieces
- 1 & 1/2 pints water
- 2 teaspoons salt
- 2 carrots, sliced
- 1/2 lb. cabbage, shredded
- 2 small sweet potatoes, cut in 1-inch cubes
- 1/4 lb. okra (1/2 packet frozen okra)
- 1 lb. cooked rice
Directions
1
Cook onion in hot oil until tender but not brown
2
Add tomato concentrate and fish. Cover and cook over low heat for 1/2 hour.
3
Add water, salt and vegetables to fish mixture; cook gently for 1 hour.
4
Place a portion of rice in the centre of a plate and ladle stew over rice.
5
Category:Cameroonian Recipes
6
Category:Cameroonian Appetizers
Recipe sourced from
fandom