west-african

Nigerian Banga Rice with Catfish

This simmered dish pairs long grain parboiled rice, dry with catfish fillet, palm nut concentrate and onion, finely chopped. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced High satiety Gluten free Pescatarian

Set your calorie target 650 kcal

300 kcal 2000 kcal

Build a meal plan

Estimated macros per portion

47 g Protein

95 g Carbohydrates

8 g Fat

5 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

79g long grain parboiled rice, dry 288 kcal
191g catfish fillet 191 kcal
135g palm nut concentrate 122 kcal
79g onion, finely chopped 32 kcal
7g garlic, minced 10 kcal
2g curry powder 6 kcal
4g stock cube 0 kcal
11g lemon juice 3 kcal

Cooking instructions

long grain parboiled ricecatfish filletgarliccurry powder
Rinse the rice until the water runs mostly clear. Pat the catfish dry and season with salt, curry powder, and half the minced garlic.
palm nut concentrate
Heat a small pot over medium heat. Add palm nut concentrate and water; whisk until smooth and simmer 5 minutes.
long grain parboiled ricestock cube
Stir in the rice and stock cube. Cover and cook on low until the rice is tender and most liquid is absorbed, 18 to 22 minutes, stirring once halfway.
long grain parboiled ricecatfish fillet
While rice cooks, heat a nonstick skillet over medium-high. Add the seasoned catfish and sear 2 to 3 minutes per side until cooked through.
long grain parboiled ricegarliclemon juice
Fluff the banga rice with a fork. Stir in the remaining garlic and the lemon juice; taste and adjust salt.
long grain parboiled ricecatfish fillet
Serve the catfish on top of the banga rice, spooning a little of the rich sauce over the fish.