Recipes · Angolan · Stews
Calulu (Fish and Greens Stew)
One serving has 418 kcal and 41 g protein, and at least a fifth of a woman's daily need of vitamin K (366%), cobalamin (153%), manganese (105%), phosphorus (72%), vitamin C (67%) and pyridoxine (65%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (681 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: fish
Ingredients
- 150 g Perch, raw
- 25 g Smoked fish
- 100 g Sweet potato leaves, raw
- 50 g Okra, raw
- 80 g Eggplant, raw
- 80 g Tomatoes, raw
- 50 g Onions, raw
- 5 g Garlic, raw
- 15 g Palm oil
- 5 g Chili peppers, red, raw
- 1 g Salt
- 120 g Water
Method
- Soak the smoked fish in warm water for 10 minutes, then flake off the flesh, discarding bones and skin; cut the fresh fish into large chunks.
- Rinse the sweet potato leaves (standing in for the cassava leaves used in Angola) and roughly chop them along with the okra and eggplant.
- Heat the palm oil in a pot and soften the chopped onion, garlic and chili for 3-4 minutes.
- Add the tomatoes and cook, mashing them down, for 5 minutes until saucy, then add the water and bring to a simmer.
- Stir in the smoked fish, eggplant and greens, and simmer for 10 minutes.
- Add the fresh fish and okra, season with the salt, and simmer gently for 10-12 minutes until the fish flakes easily.
- Serve hot, traditionally with a cornmeal or cassava porridge (funge) on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 418 kcal | 20% |
| Carbohydrates | 27.1 g | |
| Water | 589 mL | |
| Fiber | 11.3 g | 38% |
| Protein | 40.8 g | 85% |
| Tryptophan | 0.46 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3 g | |
| Lysine | 3.6 g | |
| Methionine | 1.1 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.9 g | |
| Histidine | 1.1 g | |
| Fat | 17.6 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 2.4 g | |
| Docosahexaenoic Acid (DHA) | 0.3 g | |
| Eicosapentaenoic Acid (EPA) | 0.13 g | |
| Omega-6 | 1.8 g | |
| Saturated | 7.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 143 mg | |
| Calcium | 284 mg | 28% |
| Copper | 0.52 mg | 58% |
| Iron | 3.4 mg | 19% |
| Magnesium | 178 mg | 57% |
| Manganese | 1.9 mg | 105% |
| Phosphorus | 507 mg | 72% |
| Potassium | 1,649 mg | 35% |
| Selenium | 24.8 µg | 45% |
| Sodium | 759 mg | |
| Zinc | 2.5 mg | 31% |
| Thiamin (vitamin B1) | 0.47 mg | 43% |
| Riboflavin (vitamin B2) | 0.62 mg | 56% |
| Niacin (vitamin B3) | 5.7 mg | 40% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 0.85 mg | 65% |
| Folate (vitamin B9) | 79.7 µg | 20% |
| Cobalamin (vitamin B12) | 3.7 µg | 153% |
| Choline | 143 mg | 34% |
| Vitamin A | 272 µg | 39% |
| Vitamin C | 50.2 mg | 67% |
| Vitamin D (D2 + D3) | 305 IU | 51% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 329 µg | 366% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.4 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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