Estimated Nutrition (whole recipe, rough)
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Catfish | 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
- 2 lbs lean beef , cut into chunks
- 1 lb smoked catfish or any fish of your choice
- 2 medium onions , chopped
- Pepper
- 2 lbs okra , diced into small cubes
- Palm oil
- Salt to taste
Directions
Bring a pot of water to a boil and add the meat and fish. Let them boil for 15 minutes, then remove the fish from the pot.
To the pot, add salt, onions, pepper, and diced okra. Mix all the ingredients well.
Cook the mixture over medium heat for 15 minutes, then incorporate the palm oil.
Reduce the heat to low and let it simmer for 20 minutes, stirring occasionally.
Afterward, return the fish to the pot and continue simmering for 6–10 minutes on low heat.
Serve the superkanja stew with white rice or fufu.