African Fish Stew And Brown Rice
This is a healthy staple in most African countries. The Ricinodendron with its numerous nutritional benefits elevates both the taste and healthy factor.
Ingredients
- 600 grams Fish (Tilapia, sea bass cut into 8 pieces)
- 2 Cups Afrofusion tomato sauce See recipe for sauce
- 2 Tbsp Motherland chilli sauce
- 2 Tbsp Gingerand garlic paste
- 1 Cup Ground Ricinodendron (njangsa) (optional)
- 1 Onion chopped
- 1/4 Leek chopped
- 1 Tbsp Canola oil
- 1/2 Cup Stock/water
- 1 Tbsp Bouillon powder
- 1/2 Tsp Thyme
- 1 Tsp Black pepper
- 1 Tsp Salt or to taste
Instructions
- Wash and clean the fish
- Cut the fish into 8 medium pieces season with salt, black pepper, one tablespoon ginger and garlic paste for one hour and then air fry- set aside
- Chop the onions and set aside
- Fry the chopped onions and leeks in olive oil
- After about a minute, add the tomato paste and ginger and garlic paste
- Cook for about 10 minutes on medium-low heat
- Add the stock/water
- Taste for salt first, then add the bouillon powder, thyme, black pepper
- Add the salt as required, bring to a boil, then add the fish
- Simmer for 5-10 minutes while stirring as little as possible
- Add the sliced green onions our African Fish Stew is ready to serve!
Notes
Glycemic index 34 - low
Nutrition
Serving: 4PortionsCalories: 281kcalCarbohydrates: 10.11gProtein: 29.68gFat: 14.15gSodium: 1384mgFiber: 2gSugar: 5.83g
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