Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Peanut 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 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 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 fish, filleted into serving size pieces
- one-third cup palm oil (or peanut oil or any cooking oil)
- three cloves garlic, chopped
- one onion, chopped
- one cup water
- one pound spinach leaves, cleaned (or collards, kale, or similar, cleaned, chopped, and blanched)
- canned tomatoes
- one tablespoon salt
- cayenne pepper, red pepper, or African Hot Sauce (to taste)
Directions
In deep pan, fry the fish in the oil. Add the garlic and onion. Reduce heat and simmer until onions are clear. Add water. Simmer 15 minutes.
Add tomatoes and spinach. (If other greens are used they should be blanched ahead of time.)
Season to taste.
Simmer until all is done.
Serve with Baton de Manioc / Chikwangue, Fufu, or Rice.
Category:Central African Recipes
Category:Central African Meat Dishes