Estimated Nutrition (whole recipe, rough)
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 |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Banana | 1 medium (118g) | 105 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Fish | 1 tbsp (18ml) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Sorrel | 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
- 2-3 banana leaves
- 2-4 lbs of fresh fish
- 1-2 onions, finely chopped
- juice of 1-2 lemons
- salt (to taste)
- black pepper (to taste)
- cayenne pepper or red pepper (to taste)
- 1 tbsp oil
- 1 tomato, chopped and crushed (optional)
- a few okra, chopped (optional)
- a bunch of sorrel leaves (optional)
- one Maggi® cube (crushed)
Directions
Prepare a marinade for the fish by mixing together the oil, chopped onion, lemon juice, salt, black pepper and red pepper. Clean the fish, but leave the scales on, and cut a few gashes lengthwise on each side. Pour the marinade onto the fish and into the gashes. Let marinate in a glass dish for a quarter hour.
Warm the banana leaves for a half-minute in a hot oven, remove the center rib of each leaf by cutting across it with a knife and pulling it off. Cut the ends off each leaf to form a large rectangle.
Fold the banana leaves to completely enclose the ingredients in a packet two or three layers thick.
Cook the packets over an outdoor grill. Turn them every 10 minutes. After half an hour carefully open the packet and check to see if the fish is cooked, else continue cooking.
Serve in the packet with boiled yams.
Category:Congolese Recipes
Category:Congolese Meat Dishes