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 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Sorrel | 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
- Vegetable oil for frying
- 1 freshwater fish, cleaned and cut into serving portions
- 1 small onion, finely chopped
- 1 clove garlic, minced
- 1-2 chili pepper, chopped
- 1-2 tomatoes, peeled and chopped
- 1 small can tomato paste
- 1 bunch of fresh sorrel leaves
- bay leaf
- grated nutmeg (to taste)
- black pepper (to taste)
- salt (to taste)
Directions
Heat a few spoonfuls of oil in a skillet or pan. Fry fish in oil on both sides until done. Set aside.
Heat a few spoonfuls of oil in a saucepan. Fry the onion and garlic, then add the chili pepper, tomatoes and tomato paste. Stir in enough water to make a smooth sauce. Heat the mixture to a slow boil.
Pour the sauce over the fish (or put the fish in the sauce). Add the sorrel leaves, bay leaf, nutmeg, black pepper and salt. Simmer gently for ten or twenty minutes.
Serve the fish with boiled plantains or rice.
Category:Congolese Recipes
Category:Congolese Meat Dishes