Estimated Nutrition (whole recipe, rough)
Counts 7 of 9 ingredients — the other 2 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 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | 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
- one pound of filleted fish (fillet of sole is good)
- one large eggplant (aubergine, or guinea squash), (or several small ones), peeled and diced
- a few fresh tomatoes, chopped; or one can stewed tomatoes
- one onion, chopped
- one cup water
- cayenne pepper or red pepper, black pepper, salt
Directions
Combine eggplant, onion, tomatoes, spices, and water in large pot. Cover and simmer until vegetables are tender. Remove from heat and mash.
Oil baking pan with oil. Place half of the vegetable mash into pan. Layer fish over vegetables. Top with remaining mashed vegetables. Bake until fish is fully done. (If you are afraid it might burn, cover it with foil.)
Serve with Baton de Manioc / Chikwangue, or Fufu, and African Hot Sauce.
Category:Central African Recipes
Category:Central African Appetizers