Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Okra | 1 cup (100g) | 33 |
| Bell Pepper | 1 medium (119g) | 31 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Scotch | 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 cup palm oil
- 1 onion , finely chopped
- 2 cloves of garlic , minced
- 1 green bell pepper , diced
- 1 red bell pepper , diced
- 1 Scotch bonnet chile pepper , finely chopped (optional, for spiciness)
- 1 pound chicken , cut into pieces
- 2 cups chicken broth
- 1 pound fish , cut into steaks or fillets
- ½ pound okra , sliced
- 1 eggplant , diced
- Salt , to taste
- Ground black pepper , to taste
Directions
In a large pot, heat the palm oil over medium heat.
Add the chopped onion and minced garlic to the pot. Sauté until the onion becomes translucent and fragrant.
Stir in the diced green and red bell peppers and chopped Scotch bonnet pepper (if using). Cook for a few minutes until the peppers start to soften.
Add the chicken pieces to the pot and cook until they are lightly browned on all sides.
Pour in the chicken broth and bring the mixture to a simmer . Cover the pot and let the chicken cook for about 20–25 minutes, or until it is fully cooked and tender.
Once the chicken is cooked, add the fish steaks or fillets to the pot and let them simmer in the stew for an additional 5–10 minutes, or until they are cooked through.
Stir in the sliced okra and diced eggplant. Let the stew simmer for another 5–7 minutes, or until the vegetables are tender.
Season the stew with salt and ground black pepper to taste. Adjust the seasoning according to your preference.
Remove the pot from the heat and let the stew rest for a few minutes before serving.