Estimated Nutrition (whole recipe, rough)
Counts 12 of 15 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Fish | 1 tbsp (18ml) | 6 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Catfish | not in our table | 0 |
| Pumpkin | 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
- 200 g dried fish (such as catfish or tilapia )
- 2 tablespoons palm oil or vegetable oil
- 1 large onion , finely chopped
- 2 cloves garlic , minced
- 2 tomatoes , diced
- 1 tablespoon tomato paste
- 1 teaspoon ground ginger
- 1 teaspoon ground paprika
- 1 teaspoon ground cayenne pepper (optional, for added spiciness)
- 2 cups diced pumpkin or squash
- 2 cups sliced okra
- 2 cups eggplant , diced
- Water or broth for cooking
- Salt to taste
- Pepper to taste
Directions
Soak the dried fish in water for at least 30 minutes to rehydrate it. Once rehydrated, remove the bones and break the fish into smaller pieces. Set aside.
In a large pot, heat the palm oil or vegetable oil over medium heat. Add the chopped onions and minced garlic. Sauté until they become soft and translucent.
Add the diced tomatoes, tomato paste, ground ginger, ground paprika, and ground cayenne pepper to the pot. Stir well to combine.
Mix in the diced pumpkin or squash, sliced okra, and diced eggplant. Ensure that the vegetables are evenly coated with the spice mixture.
Add enough water or broth to the pot to cover the vegetables and create a soupy consistency.
Bring the mixture to a boil , then reduce the heat to low and cover the pot with a lid. Allow the soup to simmer for about 30–40 minutes, or until the vegetables are tender and the flavors have melded together. Stir occasionally to prevent sticking.
Gently add the deboned and rehydrated dried fish pieces to the soup. Be careful not to break them apart.
Continue simmering the soup for an additional 10–15 minutes, or until the fish is heated through.
Taste the soup and adjust the seasoning with salt, pepper, and additional spices if desired.
Serve hot with rice or as a side dish to accompany other main dishes.