Estimated Nutrition (whole recipe, rough)
Counts 7 of 12 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Smoked Fish | not in our table | 0 |
| Snail | not in our table | 0 |
| Crayfish | not in our table | 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
- I kg / 2 lb fresh soko or tete (washed & blanche
- 500g / llb assorted parts of meat (washed)
- 225g/ 8oz stock fish (pre-soaked
- 1 medium smoked fish
- 225§/8oz bushmeat (washed)
- 22 5g / 8oz cooked crab claws
- 4 snails (washed with lemon juice)
- 22 5g / 8oz ground crayfish
- 225g / 8oz fresh pepper
- 500g / llb fresh tomatoes
- 1 small tin tomato puree
- 2 medium onions
- 190ml / 6fl 07, palm-oil
- 1 teaspoon iru
- 1pt stock or water
- salt to taste
Directions
Place the washed meats in a large pot, add a drop of water or stock.
Season with salt and ground pepper and boil for 30 minutes or until tender.
Add the smoked fish, stockfish, crab claws and snails and cook for another 10 minutes.
Remove from heat and place in a clean bowl.
Wipe the pot out and pour in the palm-oil.
Place pot on fire to heat up the oil.
Ground the tomatoes, onions, and chillies, add to the hot oil and fry for lOminutes, stirring frequently.
Add tomato puree and cook for 5 minutes until well blended.
Add the cooked meats, crayfish and some more stock if necessary.
Simmer for 10 minutes.
Finally, add the blanched tete or soko, cook for 5 minutes, check seasoning and serve with Iyan.
Category:Nigerien Recipes
Category:Nigerien Vegetarian