Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Garlic | 1 clove (3g) | 4 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Catfish | not in our table | 0 |
| Seed | 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 pounds white fish or catfish , cleaned and cut into steaks
- 10 njansan seeds
- 1 medium-size onions , neatly chopped
- 2 medium-size green onions , neatly chopped
- 5 large tomatoes , neatly chopped
- 5 medium-size garlic cloves, neatly chopped
- 1 cup basil
- ½ cup parsley
- 1 cup vegetable oil
- 6 tablespoons mbongo spice
- 2 tablespoons chicken bouillon powder
- Salt to taste
Directions
Lightly fry the njansan for about 5 minutes. Set aside.
Blend the onions, green onions, tomatoes, njansan, garlic, basil, and parsley together in a blender . You can add some water to the blender to facilitate its blending to a purée .
Place a saucepan on the fire and heat it with a little oil. Add the blended mixture with very little water and bring it to a boil . Let it simmer for 10 minutes, stirring occasionally.
Mix in the mbongo spice, fish, bouillon powder, and salt. Simmer for another 15 minutes or until the fish is fully cooked through. Add a little water if necessary to prevent prevent the stew from getting burnt.
Adjust the seasonings as desired. Enjoy warm with boiled plantains or any complementary dish of your choice.