west-african

Palm Butter Fish Stew with Plantain

This pan-fried dish pairs white fish fillet, cut into chunks with palm nut concentrate, ripe plantain, sliced and red onion, sliced. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced High satiety Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

39 g Protein

82 g Carbohydrates

18 g Fat

8 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

174g white fish fillet (tilapia or cod), cut into chunks 174 kcal
122g palm nut concentrate 110 kcal
70g red onion, sliced 28 kcal
5g garlic, minced 7 kcal
13g tomato paste 11 kcal
2g salt 0 kcal
157g ripe plantain, sliced 228 kcal
10g vegetable oil 88 kcal

Cooking instructions

white fish fillet (tilapia or cod)palm nut concentratesalt
Season the fish with salt. In a small pot, combine palm nut concentrate with 3/4 cup (180 ml) water and bring to a gentle simmer.
red oniongarlictomato pastevegetable oil
Add onion, garlic, and tomato paste. Simmer 6 to 8 minutes, stirring, until the sauce thickens and the oil starts to separate slightly.
white fish fillet (tilapia or cod)
Gently add fish pieces and simmer 6 to 8 minutes until just cooked through. Avoid vigorous stirring to keep fish intact.
ripe plantainvegetable oil
Meanwhile, pan-fry plantain slices in vegetable oil over medium heat 2 to 3 minutes per side until golden.
white fish fillet (tilapia or cod)palm nut concentrateripe plantain
Serve the palm butter fish stew with the fried plantain.