Estimated Nutrition (whole recipe, rough)
Counts 5 of 6 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 5 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Herring | 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 cup palm oil
- 1 cup onions, coarsely chopped
- 1/2 tsp cayenne pepper
- 1 cup tomatoes
- 1 cup kippered herring
- 4 cups fresh spinach, chopped
Directions
1) Heat the oil in a large skillet or heavy pot, then saute onions and pepper together.
2) Mash or grind the tomatoes and stir them in, along with the remaining ingredients. Cook at a moderate temperature for 15 minutes, or until fish is tender and flaky.
3) If there is too much oil on the surface for your liking, skim some off with a spoon. Serve kentumere with cooked plaintain or rice.
Category:Ghanan Recipes
Category:Ghanan Appetizers