west-african

Beninese Corn Dumplings with Tomato Sardine Sauce

Name: Beninese Corn Dumplings with Tomato Sardine Sauce
Yield: 1 serving
Cuisine: west-african
Ingredients: 68 g cornmeal; 108 g sardines in olive oil, drained; 198 g crushed tomatoes, canned; 81 g onion, chopped; 14 g tomato paste; 7 g vegetable oil; 5 g garlic, minced; 9 g lemon juice; 2 g salt; 0.9 g black pepper

This simmered dish pairs tomato paste with cornmeal, crushed tomatoes, canned and onion, chopped. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced High satiety Pescatarian

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

39 g Protein

80 g Carbohydrates

20 g Fat

11 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

68g cornmeal 252 kcal
108g sardines in olive oil, drained 216 kcal
198g crushed tomatoes, canned 63 kcal
81g onion, chopped 32 kcal
14g tomato paste 11 kcal
7g vegetable oil 62 kcal
5g garlic, minced 7 kcal
9g lemon juice 3 kcal
2g salt 0 kcal
1g black pepper 2 kcal

Cooking instructions

cornmeal
Bring 250 ml water to a boil in a small pot. Whisk in the cornmeal gradually to prevent lumps.
salt
Reduce heat to low and cook, stirring often, 6-8 minutes until very thick. Stir in salt.
Use a spoon to shape the thick corn mixture into 3-4 compact dumplings. Cover to keep warm.
onionvegetable oilgarlic
In a small skillet, heat vegetable oil over medium heat. Saute onion for 3-4 minutes, then add garlic for 30 seconds.
crushed tomatoestomato paste
Add crushed tomatoes and tomato paste; simmer 6-8 minutes until thickened.
sardines in olive oillemon juiceblack pepper
Stir in the sardines (break into chunks), black pepper, and lemon juice; warm 1-2 minutes without over-stirring.
sardines in olive oilcrushed tomatoes
Serve the tomato sardine sauce over the warm corn dumplings.