west-african

Ghanaian Angwa Mu Steamed Cornmeal with Spicy Sardine Sauce

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

Lunch 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

38 g Protein

79 g Carbohydrates

19 g Fat

9 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

81g cornmeal 300 kcal
107g sardines in olive oil, drained 214 kcal
7g vegetable oil 62 kcal
72g onion, chopped 29 kcal
107g tomato, diced 19 kcal
22g tomato paste 18 kcal
1g cayenne pepper 3 kcal
11g lemon juice 3 kcal

Cooking instructions

cornmeal
Bring water to a simmer in a small pot. Whisk in the cornmeal gradually to avoid lumps, then reduce heat to low.
Stir continuously 3 to 5 minutes until thick. Cover and steam on very low heat 10 minutes, stirring once. Keep warm.
onion
Heat oil in a small skillet over medium heat. Add onion and cook until softened, 4 to 5 minutes.
tomatotomato pastecayenne pepper
Stir in tomato paste and cayenne; fry 1 minute to deepen the flavor. Add the diced tomato and a splash of water; simmer 4 minutes.
sardines in olive oillemon juice
Fold in the sardines and heat through 1 to 2 minutes, gently breaking into chunks. Season with salt and finish with lemon juice.
cornmealsardines in olive oil
Serve the steamed cornmeal with the spicy sardine sauce spooned over the top.