Recipes · Ghanaian · Sauces, Dressings, and Marinades
Shito (Black Pepper and Dried Fish Sauce)
One serving has 115 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin K (24%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (28.2 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: fish, shellfish
Ingredients
- 10 g Vegetable oil
- 3 g Chilies, dried red
- 5 g Shrimp, raw
- 3 g Salt cod
- 1 g Ginger, fresh
- 1 g Garlic, raw
- 5 g Onions, raw
- 0.2 g Salt
Method
- Makes about 1 tablespoon (one portion); multiply by 10-12 to make a small jar. Blend the dried chilies, shrimp, salt cod, ginger, garlic and onion with a splash of water into a coarse paste.
- Heat the oil in a small pan and add the paste.
- Cook over low heat, stirring often, for 15-20 minutes until it turns a deep brown-black and the oil separates slightly.
- Season with the salt, then cool and store in a jar; it keeps well refrigerated and is spooned over rice, stews or fried plantain.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 115 kcal | 5% |
| Carbohydrates | 3.1 g | |
| Water | 10.4 mL | |
| Fiber | 0.99 g | 3% |
| Protein | 3.3 g | 7% |
| Tryptophan | 0.03 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.1 g | |
| Leucine | 0.17 g | |
| Lysine | 0.19 g | |
| Methionine | 0.06 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.09 g | |
| Tyrosine | 0.07 g | |
| Valine | 0.12 g | |
| Histidine | 0.06 g | |
| Fat | 10.3 g | |
| Monounsaturated | 2.3 g | |
| Polyunsaturated | 5.9 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.1 g | |
| Saturated | 1.6 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 12.6 mg | |
| Calcium | 12.5 mg | 1% |
| Copper | 0.04 mg | 4% |
| Iron | 0.32 mg | 2% |
| Magnesium | 9.6 mg | 3% |
| Manganese | 0.05 mg | 3% |
| Phosphorus | 47.3 mg | 7% |
| Potassium | 129 mg | 3% |
| Selenium | 4.7 µg | 9% |
| Sodium | 298 mg | |
| Zinc | 0.17 mg | 2% |
| Thiamin (vitamin B1) | 0.02 mg | 2% |
| Riboflavin (vitamin B2) | 0.05 mg | 5% |
| Niacin (vitamin B3) | 0.51 mg | 4% |
| Pantothenic acid (vitamin B5) | 0.09 mg | 2% |
| Pyridoxine (vitamin B6) | 0.07 mg | 5% |
| Folate (vitamin B9) | 3.4 µg | 1% |
| Cobalamin (vitamin B12) | 0.3 µg | 13% |
| Choline | 12.1 mg | 3% |
| Vitamin A | 41 µg | 6% |
| Vitamin C | 1.8 mg | 2% |
| Vitamin D (D2 + D3) | 4.8 IU | 1% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 21.7 µg | 24% |
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
0.2 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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