Photo: Kevin McCutcheon
Estimated Nutrition (whole recipe, rough)
764
Calories
74g
Protein
43g
Fat
19g
Carbs
Counts 12 of 17 ingredients — the other 5 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 |
|---|---|---|
| Beef | 100g cooked | 250 |
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Stew | not in our table | 0 |
| Smoked Fish | not in our table | 0 |
| Mackerel | 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
- 1 lb meat (e.g. stew beef ), cut into ½-inch cubes
- ½ teaspoon salt or to taste
- 3 large onions , chopped
- 3 large garlic cloves, finely minced
- 1 medium-size dried red chile pepper , ground
- 2 large fresh tomatoes , diced
- 1 tablespoon tomato paste
- 1 lb frozen tilapia or cod fillet (or other firm white fish ; optional)
- 2-inch square piece of salted cod
- 1 cup palm oil or vegetable oil
- 3 lb mixed chopped greens (e.g. kale , spinach , or mustard leaves)
- 5 oz smoked fish (e.g. mackerel )
- 1½ cup agushi seeds
- 3 fresh bay leaves (optional)
- Ground dried shrimp (optional)
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
Recipe sourced from
wikibooks