Photo: K8
Estimated Nutrition (whole recipe, rough)
385
Calories
22g
Protein
27g
Fat
13g
Carbs
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 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 onion, finely chopped
- 1 hot chili pepper, cleaned and chopped (or left whole)
- 2 lbs filleted fish (Capitaine or Nile Perch)
- Salt and black pepper
Directions
1
Heat the oil in a large skillet. Cook the onions and chili pepper for a few minutes. Cook the fish in the oil for a few minutes, then turn it to cook the other side. Adjust seasonings to taste.
2
To garnish it, add tomatoes, okra, green pepper, garlic and onions.
3
Category:Congolese Recipes
4
Category:Congolese Appetizers
Recipe sourced from
fandom