Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Clove | 1 tsp ground (2g) | 7 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Pumpkin | 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
- 3 filets of Perch or some other kind of fish
- 1 butternut squash
- 1 big onion
- 2 cups of rice
- 3 cloves of garlic
- 1 big green pepper
- 4-5 hot peppers
- 1 small head of cabbage
Directions
Chop up all ingredients.
In a big pot, add enough oil to cover the bottom about 1/4 inch and heat.
After the oil's hot, add the chopped garlic.
Wait until it's brown (to flavour the oil) and then remove the chunks of garlic.
Add the chopped butternut squash and let it cook for 2-3 minutes, and then the fish.
Then add the onions and keep stirring.
Then add the chopped up green pepper and about 1/2 teaspoon salt.
Mix in the pureed hot peppers and black pepper.
Add 2 cups of water and then mix in the tomatoes.
Stir in about 3 spoons of tomato paste and cover the pot.
After coming to a boil sprinkle in 2 cups of rice and 2 more cups of water.
Reduce heat to simmer.
Add additional water and spices as needed.
Add in the cabbage.
Wait for the rice to do its thing, and you're all set.
Category:Gambian Recipes
Category:Gambian Meat Dishes