west-african

Tomato Basil Fish Stew with Boiled Yam

This simmered dish pairs white fish fillet, cut into chunks with yam, peeled and cubed, tomato, chopped and tomato paste. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Easy

Balanced Pescatarian Gluten free Heart friendly

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

39 g Protein

85 g Carbohydrates

18 g Fat

14 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

153g white fish fillet (tilapia or cod), cut into chunks 153 kcal
239g yam, peeled and cubed 282 kcal
221g tomato, chopped 40 kcal
60g onion, chopped 24 kcal
13g tomato paste 11 kcal
15g vegetable oil 133 kcal
7g fresh basil, chopped 2 kcal
9g lemon juice 3 kcal
0.43 tsp (1g) salt 0 kcal
0.21 tsp (0g) black pepper 1 kcal

Cooking instructions

yam
Boil the yam in salted water until tender, 12-15 minutes, then drain and keep warm.
onionvegetable oil
Heat vegetable oil in a saucepan over medium heat. Add onion and cook 3 minutes until softened.
tomatotomato pastesaltblack pepper
Add tomato, tomato paste, salt, and black pepper. Simmer 8-10 minutes until thickened.
white fish fillet (tilapia or cod)
Add fish chunks and 60 ml water. Cover and simmer 4-6 minutes until fish flakes easily.
yamfresh basillemon juice
Stir in basil and lemon juice off heat. Serve the stew over boiled yam.