Estimated Nutrition (whole recipe, rough)
Counts 6 of 12 ingredients — the other 6 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
| Nut | not in our table | 0 |
| Scotch | not in our table | 0 |
| Crayfish | not in our table | 0 |
| Catfish | not in our table | 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
- Meat (e.g. cow leg, goat , tripe )
- Dried panla fish
- Salt , to taste
- Onion
- Seasoning cubes
- Palm nut concentrate (fresh or canned)
- Scotch bonnet chilli (preferably yellow), blended to a paste
- Banga spice
- Oburunbebe (banga stick)
- Pepper
- Ground crayfish
- Fresh seafood (e.g. crayfish, shrimp , catfish , etc.)
- Banga spice leaves, bitter leaf , or dried basil
Directions
Carefully rinse the meat and dried fish. Add to pot, and season with salt, onion, and seasoning cubes. Cover with water, and boil until tender.
Separate the meat and fish from the liquid, reserving both.
Combine the palm nut concentrate in a pot along with twice as much water. Stir well, and boil uncovered for 25 minutes—it will thicken as it boils, and oil will be floating at the top.
Stir in the pepper paste, and cooked meat and fish. Simmer for 15 minutes.
Stir in the banga spice, oburunbebe stick, pepper, and ground crayfish. Simmer for 10 minutes, stirring occasionally.
Adjust the seasoning and the liquid level as needed.
Add fresh seafood and banga spice leaves. Leave to cook for a few minutes.
Give it a final stir, and serve with starch, banku, fufu, pounded yam, rice, boiled plantain, or boiled yam.