Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Leaf | 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
- Fresh, hard tomatoes
- Fresh habanero pepper (ata rodo)
- 5 large red tatashe peppers
- 2 green bell peppers (optional)
- About 3 big onions
- ¼ cup palm oil
- ½ cup vegetable oil
- 2 tablespoons fish powder
- Shrimp seasoning powder
- Salt
- Stock cube
- Smoked panla fish, cleaned
- Scent leaf (nchawu effirin)
Directions
Coarsely grind the tomatoes, habanero pepper, tatashe, green bell peppers, and onions.
Heat the palm oil and vegetable oil in a pot. Add the ground pepper mix, and cook, stirring, for about 10–15 minutes.
Stir in the fish seasoning powder, shrimp powder, salt, and stock cube. Add the panla fish, and stir.
Add some water to loosen up the stew, stir, and simmer for 10–15 minutes on low heat.
Stir in the scent leaf, and remove from the heat.
Serve with rice, pasta, or boiled yam.