Recipes · Cameroonian · Seafood
Mbongo Tchobi (Dark Spiced Fish Stew)
One serving has 448 kcal and 43 g protein, and at least a fifth of a woman's daily need of cobalamin (225%), selenium (127%), vitamin D (D2 + D3) (122%), phosphorus (73%), pyridoxine (72%) and magnesium (49%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (421 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 180 g Snapper, raw
- 6 g Chilies, dried red
- 15 g Egusi seeds
- 15 g Palm oil
- 40 g Onions, raw
- 60 g Tomatoes, raw
- 4 g Garlic, raw
- 1 g Salt
- 100 g Water
Method
- Blend the dried chilies, onion, garlic and tomatoes with a splash of water into a smooth paste.
- Heat the palm oil in a pot and cook the paste over medium heat for 8-10 minutes, stirring often, until it darkens and thickens.
- Stir in the ground egusi seeds (standing in for njangsa) and the rest of the water and simmer for 5 minutes.
- Season the fish with the salt and slide the pieces into the sauce.
- Cover and simmer gently for 10-12 minutes until the fish is just cooked through and flakes easily.
- Serve hot with plantains or rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 448 kcal | 21% |
| Carbohydrates | 13.9 g | |
| Water | 334 mL | |
| Fiber | 3.2 g | 11% |
| Protein | 43 g | 90% |
| Tryptophan | 0.49 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.4 g | |
| Lysine | 3.6 g | |
| Methionine | 1.2 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 1.8 g | |
| Tyrosine | 1.4 g | |
| Valine | 2.2 g | |
| Histidine | 1.2 g | |
| Fat | 25.1 g | |
| Monounsaturated | 7.2 g | |
| Polyunsaturated | 6.7 g | |
| Docosahexaenoic Acid (DHA) | 0.47 g | |
| Eicosapentaenoic Acid (EPA) | 0.09 g | |
| Omega-6 | 5.9 g | |
| Saturated | 9.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 66.6 mg | |
| Calcium | 94.1 mg | 9% |
| Copper | 0.24 mg | 27% |
| Iron | 2.1 mg | 12% |
| Magnesium | 153 mg | 49% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 511 mg | 73% |
| Potassium | 1,177 mg | 25% |
| Selenium | 69.7 µg | 127% |
| Sodium | 532 mg | |
| Zinc | 2.5 mg | 31% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 0.93 mg | 72% |
| Folate (vitamin B9) | 37.5 µg | 9% |
| Cobalamin (vitamin B12) | 5.4 µg | 225% |
| Choline | 129 mg | 30% |
| Vitamin A | 162 µg | 23% |
| Vitamin C | 17.2 mg | 23% |
| Vitamin D (D2 + D3) | 734 IU | 122% |
| Vitamin E | 4.6 mg | 31% |
| Vitamin K | 12.8 µg | 14% |
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
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.