west-african

Gambian Peanut and Okra Stew with Tilapia

Name: Gambian Peanut and Okra Stew with Tilapia
Yield: 1 serving
Cuisine: west-african
Ingredients: 190 g tilapia fillet; 180 g okra, sliced; 200 g crushed tomatoes, canned; 35 g natural peanut butter; 80 g onion, chopped; 10 g vegetable oil; 6 g garlic, minced; 12 g lemon juice; 220 g water; 3 g salt; 1 g black pepper

This simmered dish pairs tilapia fillet with okra, sliced, natural peanut butter and crushed tomatoes, canned. 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

55 g Protein

43 g Carbohydrates

32 g Fat

14 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

190g tilapia fillet 190 kcal
180g okra, sliced 59 kcal
200g crushed tomatoes, canned 64 kcal
35g natural peanut butter 206 kcal
80g onion, chopped 32 kcal
10g vegetable oil 88 kcal
6g garlic, minced 9 kcal
12g lemon juice 4 kcal
220g water 0 kcal
3g salt 0 kcal
1g black pepper 3 kcal

Cooking instructions

tilapia filletsaltblack pepper
Pat the tilapia dry and season with salt and black pepper.
onionvegetable oilgarlic
In a small pot, heat vegetable oil over medium heat. Saute onion 3-4 minutes until soft, then add garlic for 30 seconds.
crushed tomatoes
Add crushed tomatoes and simmer 5 minutes.
natural peanut butterwater
Whisk in peanut butter and water until smooth. Bring to a gentle simmer.
okra
Add sliced okra and cook 6-8 minutes until tender and the stew thickens slightly.
tilapia fillet
Nestle the tilapia into the stew, cover, and poach 6-8 minutes until the fish flakes easily.
lemon juice
Finish with lemon juice. Taste and adjust seasoning, then serve hot.