Estimated Nutrition (whole recipe, rough)
Counts 6 of 7 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| 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
- 1 bonga fish
- 6 white fish
- 2-4 onion
- pepper, black and red
- 1 big Jumbo cube (bullion)
- 1/4 cup tomato paste
- 4 cups small grain rice
- 1 1/2 cup oil
- pumpkin
- tomatoes
- bitter tomato
Directions
Clean all the fish and add salt. (The bonga fish is to add flavour.)
Start heating the oil in a deep pot.
Chop up the onion
Prepare the "Nokas" as follows: pound pepper (red and black) together. Add 1/2 of the chopped onion to the pounded #pepper mixture and continue to pound. Add 1 big jumbo. Set Nokas aside.
Squish the tomatoes separately and add the other half of the chopped up onion mix.
Put cleaned fish in whole into the hot oil. Oil should cover the fish about 1/2 of the way up.
Sprinkle crushed tomatoes/oinion mixture onto the frying fish.
Dilute the tomato paste with water until runny and add to frying fish.
Don't stir the frying fish mixture but wait until the oil is red (from the tomato paste).
Add 1 can of water to the fish.
Add bitter tomato and pumpkin (choppped up into big pieces). Add salt to taste.
Rinse rice off twice. Don't overwash.
Put rice in metal collander over boiling mixture to steam. Seal gap with a rag.
Take fish out and veggies when cooked. Set aside. Leave the broth in the pot.
Add Nokas to the broth. Add steamed rice to finish cooking.
Reduce heat. Cook rise until only oil is left.
Category:Gambian Recipes
Category:Gambian Meat Dishes