Estimated Nutrition (whole recipe, rough)
Counts 8 of 14 ingredients — the other 6 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 |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Grouper | not in our table | 0 |
| Fruit | not in our table | 0 |
| Marjoram | not in our table | 0 |
| Laurel | not in our table | 0 |
| Leaf | 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
- 1 kg of grouper
- 500g of peeled prawns
- 2 tomatoes
- 40g of flour
- 4 okra fruits
- 1 dl of palm oil
- 3 aubergines
- 2 onions
- 1 small sprig of marjoram
- 1 laurel leaf
- water
- pepper grains
- ossame
- salt
- malaguetta chilli pepper
Directions
Slice the fish into large steaks. In a saucepan, place the chopped onions, the palm oil, the aubergines (without skin) sliced in rings, the okra (chopped up), the tomatoes (peeled and without the seeds), the pepper and ossame (both crushed), the laurel leaf, the marjoram, the salt and the malaguetta chilli (crushed), the fish and the prawns.
Add sufficient water to cover all the contents of the saucepan and allow it to cook.
When it is cooked, add the flour, which has been dissolved in a small amount of water, to thicken the dish.
Serve with banana pap (porridge).
Category:Sao Tomean Recipes
Category:Sao Tomean Meat Dishes