Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 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 |
|---|---|---|
| Beef | 100g cooked | 250 |
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Scotch | not in our table | 0 |
| Crayfish | 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
- 4 pieces tatase (red bell peppers )
- 6 pieces rodo (scotch bonnet chiles )
- 10 pieces shombo (fresh cayenne pepper )
- 1 alubosa ( onion )
- 400 ml palm oil
- Seasoning cubes
- Salt
- Fish (optional)
- Ground crayfish (optional)
- Beef (optional)
- Ponmo (optional)
Directions
Combine the bell pepper, chiles, and cayenne pepper. Blend to a chunky paste.
Heat the palm oil in a pan . After about 5 minutes, add the blended pepper mixture to the hot oil. Season with salt and bouillon cubes to taste, and add any of the optional ingredients as desired.
Let cook over medium-low heat for about 30–40 minutes, until well-cooked and the oil is floating on top of the sauce.
Serve with ekuru.