Recipes · Central African · Seafood
Maboké (Central African Fish Steamed in Leaves)
One serving has 364 kcal and 47 g protein, and at least a fifth of a woman's daily need of selenium (171%), cobalamin (145%), niacin (68%), phosphorus (62%), pyridoxine (52%) and vitamin D (D2 + D3) (45%). Ready in 65 minutes.
- Preparation: 25 min
- Cooking: 40 min
- Makes: 1 serving (412 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: fish
Ingredients
- 220 g Tilapia, raw
- 60 g Onions, raw
- 10 g Garlic, raw
- 8 g Chili peppers, red, raw
- 6 g Ginger, fresh
- 90 g Tomatoes, raw
- 10 g Palm oil
- 6 g Cilantro, fresh
- 1.5 g Salt
Method
- Clean the fish and pat dry, then score the flesh a few times on each side so the seasoning can penetrate.
- Finely chop the onion, garlic, chili and coriander, and roughly chop the tomato; mix them together with the palm oil and salt to make a fragrant marinade paste.
- Rub the paste all over the fish, inside and out, and leave to marinate for at least 20 minutes.
- Lay the fish and any remaining marinade in the centre of a large square of foil (standing in for the banana or Marantaceae leaves traditionally used) and fold it into a tight, sealed parcel.
- Steam the parcel over simmering water, or place it on a rack over a covered grill, for 30-35 minutes, until the fish flakes easily and is cooked through.
- Carefully unwrap the parcel at the table and serve the fish with its aromatic juices, alongside rice, cassava or plantain.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 364 kcal | 17% |
| Carbohydrates | 14.4 g | |
| Water | 333 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 46.6 g | 97% |
| Tryptophan | 0.49 g | |
| Threonine | 2.1 g | |
| Isoleucine | 2.1 g | |
| Leucine | 3.6 g | |
| Lysine | 4.1 g | |
| Methionine | 1.3 g | |
| Cystine | 0.5 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.2 g | |
| Histidine | 1.1 g | |
| Fat | 14.1 g | |
| Monounsaturated | 4.9 g | |
| Polyunsaturated | 1.9 g | |
| Docosahexaenoic Acid (DHA) | 0.19 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 1.4 g | |
| Saturated | 6.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 110 mg | |
| Calcium | 69.4 mg | 7% |
| Copper | 0.31 mg | 34% |
| Iron | 2 mg | 11% |
| Magnesium | 83.8 mg | 27% |
| Manganese | 0.48 mg | 27% |
| Phosphorus | 437 mg | 62% |
| Potassium | 1,087 mg | 23% |
| Selenium | 93.8 µg | 171% |
| Sodium | 709 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.2 mg | 18% |
| Niacin (vitamin B3) | 9.5 mg | 68% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.68 mg | 52% |
| Folate (vitamin B9) | 84.2 µg | 21% |
| Cobalamin (vitamin B12) | 3.5 µg | 145% |
| Choline | 109 mg | 26% |
| Vitamin A | 61.9 µg | 9% |
| Vitamin C | 33.3 mg | 44% |
| Vitamin D (D2 + D3) | 273 IU | 45% |
| Vitamin E | 3.2 mg | 21% |
| Vitamin K | 31.1 µg | 35% |
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
1.5 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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