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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  African >> Rest Africa >> Nigerian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Heat the oil in a large saucepan, then fry the onion until softened but not colored. | 2. Add the garlic and red pepper, cooked for 2-3 minutes then stir in the Harissa, spices, fennel, potatoes, lemon juice, and broth or water. | 3. Bring to a boil then simmer for about 20 minutes until the potatoes are almost cooked. | 4. Add the fish, tomatoes, herbs, seasoning, and water as necessary, and cook gently until the fish is tender. | 5. Serve sprinkled with the reserved fennel fronds and accompanied by good bread. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
olive oil	3	tablespoons		358.02	0.0	0.0	40.5
onion	2		chopped	128.0	29.888	3.52	0.32
garlic clove	3		chopped	-	-	-	-
red pepper	1		chopped	1.25	0.2753	0.0584	0.0138
harissa	1	teaspoon	Red	-	-	-	-
saffron thread	1/4	teaspoon	crushed	-	-	-	-
cinnamon	1/2	teaspoon	ground	-	-	-	-
cumin	1/2	teaspoon	ground	3.9375	0.4645	0.187	0.2338
fennel bulb	1		diced	-	-	-	-
potato	2		peeled chopped	-	-	-	-
lemon juice	3	tablespoons		10.065	3.1568	0.1601	0.1098
water	6	cups		0.0	0.0	0.0	0.0
fish	4 1/2	lb	mixed	2672.4061	0.0	415.1409	98.7362
tomato	4		ripe peeled deseeded chopped	248.2759	55.0525	12.9535	2.1589
cilantro	1/2	bunch	minced	-	-	-	-
parsley	1/2	bunch	minced	-	-	-	-
salt pepper				-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.