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6 Serves
102 Mins
Prepare the fish stuffing by blending parsley, garlic, and black pepper in a mortar and pestle. Make small incisions in the white fish and stuff them with the herb mixture.
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CameroonianVitamin K
51 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
3 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgVitamin B12
3 µg / 2.4 µgFolate
48 µg / 400 µgCalcium
137 mg / 1,300 mgIron
3 mg / 18 mgMagnesium
62 mg / 420 mgPhosphorus
367 mg / 1,250 mgPotassium
840 mg / 4,700 mgSodium
484 mg / 2,300 mgZinc
2 mg / 11 mgCopper
0 mg / 0.9 mgManganese
1 mg / 2.3 mgSelenium
24 µg / 55 µgFiber
3 g / 28 gSugar
4 g / 50 gSaturated Fat
2 g / 20 gCholesterol
62 mg / 300 mgCaffeine
0 mgNet Carbs
27 gAlcohol
0 g
Heat oil in a large pot over medium heat. Sear the stuffed fish until golden brown, then remove and set aside.
In the same pot, sauté onions and garlic. Stir in tomato paste and cook until darkened, then add water and bring to a simmer.
Add the carrots, cassava, and eggplant to the pot. Simmer until the vegetables are tender, then remove them and set aside.
Add the broken rice to the remaining tomato broth in the pot. Cover and cook on low heat until the rice has absorbed the liquid and is tender.
Season the final dish with salt and pepper to taste. Serve the rice topped with the reserved fish and vegetables.
26
g14
g33
g
Japanese
Korean