African Cooking: Recipes

Introductory Notes
How to Buy, Open and, Prepare a Coconut
TO OPEN THE COCONUT:
TO GRATE COCONUT:
TO MAKE COCONUT MILK:
How to Prepare and Seal Canning Jars
How to Handle Hot Chilies
Soups
Mtori (PLANTAIN AND BEEF SOUP)
Cape Malay Bean Soup
Peanut Soup
Potato Soup with Bacon and Croutons
Green Pea Soup with Mint
Curried Fish Soup
Kaltschale (COLD BUTTERMILK SOUP)
Cucumber and Potato Soup
Cold Avocado and Tomato Soup
Seafood
Boulettes de Poisson (DEEP FRIED FISH BALLS WITH TOMATO SAUCE)
Fish lmojo (FISH AND SHRIMP SALAD)
Pâté Africain (COLD GROUND FISH AND POTATO SALAD)
Avocado Stuffed with Smoked Fish
Calalou aux Fruits de Mer (SPINACH, LAMB AND SEAFOOD STEW)
Pickled Fish
Gesmoorde Vis (SALT COD AND POTATOES WITH TOMATO SAUCE)
Samaki Kavu (SALT COD AND PEANUT CURRY)
Fresh Cod with Coconut Sauce
Peixe à Lumbo (FISH AND SHRIMP STEW)
Crayfish Curry (Lobster Curry)
Camarão GreIhado Piripiri (BROILED MARINATED SHRIMP WITH LEMON BUTTER)
Camarão à Laurentina (SHRIMP IN COCONUT MILK SAUCE)
Meat
Poultry
Rice, Roots and Legumes
Vegetables and Salads
Preserves and Condiments
Breads, Cookies and Pies
Desserts
Mail-Order Sources
Previous Next
Seafood
Pickled Fish
To serve 8 as a first course
3/4 cup vegetable oil
2 pounds halibut steaks, sliced about 1 inch thick
3 large onions, peeled and cut crosswise into slices 1/8 inch thick
1/2 cup light-brown sugar
3 tablespoons finely chopped fresh hot chilies (caution: see page 4)
3 tablespoons curry powder, preferably Madras type
1 tablespoon scraped, finely chopped fresh ginger root
2 large bay leaves, crumbled, plus 2 large whole bay leaves
1 teaspoon ground coriander
2 teaspoons salt
2 cups malt vinegar
1 cup water

   Starting at least 2 days ahead, heat 1/2 cup of the vegetable oil in a heavy 10- to 12-inch skillet over moderate heat until a light haze forms above it. Pat the halibut completely dry with paper towels and place the steaks in the hot oil. Turning the fish with, a slotted spatula, fry the steaks for 3 or 4 minutes on each side, or until they are golden brown. As they brown, transfer them to paper towels to drain and cool.

   Prepare a marinade in the following fashion: Pour off and discard the oil remaining in the skillet and wipe the skillet dry with paper towels. Pour in 1/4 cup of vegetable oil and heat it until a light haze forms above it. Drop in the onions and, stirring frequently, cook for 8 to 10 minutes, or until they are soft and golden brown. Watch carefully for any sign of burning and regulate the heat accordingly. Add the sugar, chilies, curry powder, ginger root, crumbled bay leaves, coriander and salt, and stir over low heat for 2 minutes. Stirring constantly, pour in the vinegar and water in a slow thin stream. Bring to a boil over high heat, reduce the heat to low, and simmer the marinade uncovered for 10 minutes.

   Remove the skin and bones from the halibut and cut the meat into 1 1/2-inch squares. Spread about a third of the halibut evenly in a glass or enameled serving dish about 8 inches in diameter and 4 inches deep. Cover the fish with a cup or so of the marinade, then add another layer of halibut. Add a second cup of marinade, the remaining fish, and finally the rest of the marinade left in the skillet. Place the 2 whole bay leaves on top and cover the dish tightly with plastic wrap.

   Marinate the pickled fish in the refrigerator for at least 2 days. Serve it with the onions from the dish in which it has marinated, moistening each portion with a spoonful or so of the liquid.


Customer: Login to Add Recipe Data to Diet Tracker
MM/DD/YYYY / /
Time :
Servings
Average Servings per Recipe is: 8
Add_RecipeNutrientData
Total Moisture: 1844.97028
Total Calorie: 2946.27766666667
Total Protein: 176.704463333333
Total Total_Fat: 183.417076666667
Total Ash: 28.28092
Total Carbohydrate: 132.34756
Total Fiber: 18.5434
Total Sugar: 93.28884
Total Calcium: 0.384954666666667
Total Iron: 0.00834311666666667
Total Magnesium: 0.344673333333333
Total Phosphorus: 2.39536233333333
Total Potassium: 5.385413
Total Sodium: 5.35276733333333
Total Zinc: 0.00530075
Total Copper: 0.000763500333333333
Total Manganese: 0.00366030733333333
Total Selenium: 0.0004248763
Total Vit_C: 0.0704853
Total Thiamin: 0.000713875333333333
Total Riboflaven: 0.000461512
Total Niacin: 0.06066029
Total Panto_Acid: 0.00402942666666667
Total Vit_B6: 0.00571657333333333
Total Folate_Tot: 0.214799
Total Folic_Acid: 0
Total Food_Folate: 0.214799
Total Folate_DFE: 0.214799
Total CholineTot: 0.597912666666667
Total Vit_B12: 0.00997333333333333
Total Vit_A: 0.999757666666667
Total Vit_A_RAE: 0.200600333333333
Total Retinol: 0.181333333333333
Total Alpha_Carot: 0.00936
Total Beta_Carot: 0.179379
Total Beta_Crypt: 0.01202
Total Lycopene: 0
Total Lut_Zea: 0.2039
Total Vit_E: 0.0472281266666667
Total Vit_D: 0.0426133333333333
Total Vit_D_IU: 1.72266666666667
Total Vit_K: 0.0272682
Total FA_Sat: 0.0141365986666667
Total FA_Mono: 0.126971248
Total FA_Poly: 0.0321049273333333
Total Cholesterol: 0.444266666666667


Breakdown By Ingredients:

3/4 cup vegetable oil


Number of Grams: 168
Total Moisture: 0
Total Calorie: 1485.12
Protein: 0
Total Fat: 168
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0
Total Iron: 0
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 0
Total Zinc: 0
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 36.624
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 10.93848
Total FA_Mono: 120.94488
Total FA_Poly: 28.72464
Total Cholesterol: 0

2 pounds halibut steaks, sliced about 1 inch thick


Number of Grams: 906.666666666667
Total Moisture: 728.416
Total Calorie: 825.066666666667
Protein: 168.277333333333
Total Fat: 12.0586666666667
Total Ash: 11.696
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 63.4666666666667
Total Iron: 1.45066666666667
Total Magnesium: 208.533333333333
Total Phosphorus: 2139.73333333333
Total Potassium: 3944
Total Sodium: 616.533333333333
Total Zinc: 3.264
Total Copper: 0.208533333333333
Total Manganese: 0.0997333333333333
Total Seleneium: 413.44
Total Vit_C: 0
Total Thiamin: 0.453333333333333
Total Riboflavin: 0.272
Total Niacin: 59.0512
Total Panto_Acid: 3.10986666666667
Total Vit_B6: 4.96853333333333
Total Folate_Tot: 108.8
Total Folic_Acid: 0
Total Food_Folate: 108.8
Total Folate_DFE: 108.8
Total Choline_Tot: 553.066666666667
Total Vit_B12: 9.97333333333333
Total Vit_A_IU: 607.466666666667
Total Vit_A_RAE: 181.333333333333
Total Retinol: 181.333333333333
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 5.53066666666667
Total Vit_D: 42.6133333333333
Total Vit_D_IU: 1722.66666666667
Total Vit_K: 0
Total FA_Sat: 2.64746666666667
Total FA_Mono: 4.2704
Total FA_Poly: 2.62933333333333
Total Cholesterol: 444.266666666667

3 large onions, peeled and cut crosswise into slices 1/8 inch thick


Number of Grams: 450
Total Moisture: 400.995
Total Calorie: 180
Protein: 4.95
Total Fat: 0.45
Total Ash: 1.575
Total Carbohydrate: 42.03
Total Fiber: 7.65
Total Sugar: 19.08
Total Calcium: 103.5
Total Iron: 0.945
Total Magnesium: 45
Total Phosphorus: 130.5
Total Potassium: 657
Total Sodium: 18
Total Zinc: 0.765
Total Copper: 0.1755
Total Manganese: 0.5805
Total Seleneium: 2.25
Total Vit_C: 33.3
Total Thiamin: 0.207
Total Riboflavin: 0.1215
Total Niacin: 0.522
Total Panto_Acid: 0.5535
Total Vit_B6: 0.54
Total Folate_Tot: 85.5
Total Folic_Acid: 0
Total Food_Folate: 85.5
Total Folate_DFE: 85.5
Total Choline_Tot: 27
Total Vit_B12: 0
Total Vit_A_IU: 9
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 4.5
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 18
Total Vit_E: 0.09
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.8
Total FA_Sat: 0.189
Total FA_Mono: 0.0585
Total FA_Poly: 0.0765
Total Cholesterol: 0

1/2 cup light-brown sugar


Number of Grams: 72.5
Total Moisture: 0.9715
Total Calorie: 275.5
Protein: 0.087
Total Fat: 0
Total Ash: 0.32625
Total Carbohydrate: 71.11525
Total Fiber: 0
Total Sugar: 70.3395
Total Calcium: 60.175
Total Iron: 0.51475
Total Magnesium: 6.525
Total Phosphorus: 2.9
Total Potassium: 96.425
Total Sodium: 20.3
Total Zinc: 0.02175
Total Copper: 0.034075
Total Manganese: 0.0464
Total Seleneium: 0.87
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0.07975
Total Panto_Acid: 0.0957
Total Vit_B6: 0.029725
Total Folate_Tot: 0.725
Total Folic_Acid: 0
Total Food_Folate: 0.725
Total Folate_DFE: 0.725
Total Choline_Tot: 1.45
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

3 tablespoons finely chopped fresh hot chilies (caution: see page 4)


Number of Grams: 25
Total Moisture: 22.005
Total Calorie: 10
Protein: 0.4675
Total Fat: 0.11
Total Ash: 0.2175
Total Carbohydrate: 2.2025
Total Fiber: 0.375
Total Sugar: 1.325
Total Calcium: 3.5
Total Iron: 0.2575
Total Magnesium: 5.75
Total Phosphorus: 10.75
Total Potassium: 80.5
Total Sodium: 2.25
Total Zinc: 0.065
Total Copper: 0.03225
Total Manganese: 0.04675
Total Seleneium: 0.125
Total Vit_C: 35.925
Total Thiamin: 0.018
Total Riboflavin: 0.0215
Total Niacin: 0.311
Total Panto_Acid: 0.05025
Total Vit_B6: 0.1265
Total Folate_Tot: 5.75
Total Folic_Acid: 0
Total Food_Folate: 5.75
Total Folate_DFE: 5.75
Total Choline_Tot: 2.5
Total Vit_B12: 0
Total Vit_A_IU: 238
Total Vit_A_RAE: 12
Total Retinol: 0
Total Alpha_Carot: 9
Total Beta_Carot: 133.5
Total Beta_Crypt: 10
Total Lycopene: 0
Total Lut_Zea: 177.25
Total Vit_E: 0.1725
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 3.5
Total FA_Sat: 0.0105
Total FA_Mono: 0.006
Total FA_Poly: 0.05975
Total Cholesterol: 0

3 tablespoons curry powder, preferably Madras type


Number of Grams: 18.9
Total Moisture: 1.6632
Total Calorie: 61.425
Protein: 2.70081
Total Fat: 2.64789
Total Ash: 1.33623
Total Carbohydrate: 10.55187
Total Fiber: 10.0548
Total Sugar: 0.52164
Total Calcium: 99.225
Total Iron: 3.6099
Total Magnesium: 48.195
Total Phosphorus: 69.363
Total Potassium: 221.13
Total Sodium: 9.828
Total Zinc: 0.8883
Total Copper: 0.2268
Total Manganese: 1.5687
Total Seleneium: 7.6167
Total Vit_C: 0.1323
Total Thiamin: 0.033264
Total Riboflavin: 0.0378
Total Niacin: 0.61614
Total Panto_Acid: 0.20223
Total Vit_B6: 0.019845
Total Folate_Tot: 10.584
Total Folic_Acid: 0
Total Food_Folate: 10.584
Total Folate_DFE: 10.584
Total Choline_Tot: 12.096
Total Vit_B12: 0
Total Vit_A_IU: 3.591
Total Vit_A_RAE: 0.189
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 2.079
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 4.77036
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 18.8622
Total FA_Sat: 0.311472
Total FA_Mono: 1.659798
Total FA_Poly: 0.577584
Total Cholesterol: 0

1 tablespoon scraped, finely chopped fresh ginger root


Number of Grams: 6
Total Moisture: 4.7334
Total Calorie: 4.8
Protein: 0.1092
Total Fat: 0.045
Total Ash: 0.0462
Total Carbohydrate: 1.0662
Total Fiber: 0.12
Total Sugar: 0.102
Total Calcium: 0.96
Total Iron: 0.036
Total Magnesium: 2.58
Total Phosphorus: 2.04
Total Potassium: 24.9
Total Sodium: 0.78
Total Zinc: 0.0204
Total Copper: 0.01356
Total Manganese: 0.01374
Total Seleneium: 0.042
Total Vit_C: 0.3
Total Thiamin: 0.0015
Total Riboflavin: 0.00204
Total Niacin: 0.045
Total Panto_Acid: 0.01218
Total Vit_B6: 0.0096
Total Folate_Tot: 0.66
Total Folic_Acid: 0
Total Food_Folate: 0.66
Total Folate_DFE: 0.66
Total Choline_Tot: 1.68
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.0156
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.006
Total FA_Sat: 0.01218
Total FA_Mono: 0.00924
Total FA_Poly: 0.00924
Total Cholesterol: 0

2 large bay leaves, crumbled, plus 2 large whole bay leaves


Number of Grams: 1.2
Total Moisture: 0.06528
Total Calorie: 3.756
Protein: 0.09132
Total Fat: 0.10032
Total Ash: 0.04344
Total Carbohydrate: 0.89964
Total Fiber: 0.3156
Total Sugar: 0
Total Calcium: 10.008
Total Iron: 0.516
Total Magnesium: 1.44
Total Phosphorus: 1.356
Total Potassium: 6.348
Total Sodium: 0.276
Total Zinc: 0.0444
Total Copper: 0.004992
Total Manganese: 0.098004
Total Seleneium: 0.0336
Total Vit_C: 0.558
Total Thiamin: 0.000108
Total Riboflavin: 0.005052
Total Niacin: 0.02406
Total Panto_Acid: 0
Total Vit_B6: 0.02088
Total Folate_Tot: 2.16
Total Folic_Acid: 0
Total Food_Folate: 2.16
Total Folate_DFE: 2.16
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 74.22
Total Vit_A_RAE: 3.708
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.02736
Total FA_Mono: 0.01968
Total FA_Poly: 0.02748
Total Cholesterol: 0

1 teaspoon ground coriander


Number of Grams: 1
Total Moisture: 0.9221
Total Calorie: 0.23
Protein: 0.0213
Total Fat: 0.0052
Total Ash: 0.0147
Total Carbohydrate: 0.0367
Total Fiber: 0.028
Total Sugar: 0.0087
Total Calcium: 0.67
Total Iron: 0.0177
Total Magnesium: 0.26
Total Phosphorus: 0.48
Total Potassium: 5.21
Total Sodium: 0.46
Total Zinc: 0.005
Total Copper: 0.00225
Total Manganese: 0.00426
Total Seleneium: 0.009
Total Vit_C: 0.27
Total Thiamin: 0.00067
Total Riboflavin: 0.00162
Total Niacin: 0.01114
Total Panto_Acid: 0.0057
Total Vit_B6: 0.00149
Total Folate_Tot: 0.62
Total Folic_Acid: 0
Total Food_Folate: 0.62
Total Folate_DFE: 0.62
Total Choline_Tot: 0.12
Total Vit_B12: 0
Total Vit_A_IU: 67.48
Total Vit_A_RAE: 3.37
Total Retinol: 0
Total Alpha_Carot: 0.36
Total Beta_Carot: 39.3
Total Beta_Crypt: 2.02
Total Lycopene: 0
Total Lut_Zea: 8.65
Total Vit_E: 0.025
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 3.1
Total FA_Sat: 0.00014
Total FA_Mono: 0.00275
Total FA_Poly: 0.0004
Total Cholesterol: 0

2 teaspoons salt


Number of Grams: 12
Total Moisture: 0.024
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 11.976
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 2.88
Total Iron: 0.0396
Total Magnesium: 0.12
Total Phosphorus: 0
Total Potassium: 0.96
Total Sodium: 4650.96
Total Zinc: 0.012
Total Copper: 0.0036
Total Manganese: 0.012
Total Seleneium: 0.012
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

2 cups malt vinegar


Number of Grams: 478
Total Moisture: 448.4118
Total Calorie: 100.38
Protein: 0
Total Fat: 0
Total Ash: 0.8126
Total Carbohydrate: 4.4454
Total Fiber: 0
Total Sugar: 1.912
Total Calcium: 33.46
Total Iron: 0.956
Total Magnesium: 23.9
Total Phosphorus: 38.24
Total Potassium: 348.94
Total Sodium: 23.9
Total Zinc: 0.1912
Total Copper: 0.03824
Total Manganese: 1.19022
Total Seleneium: 0.478
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

1 cup water


Number of Grams: 237
Total Moisture: 236.763
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 0.237
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 7.11
Total Iron: 0
Total Magnesium: 2.37
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 9.48
Total Zinc: 0.0237
Total Copper: 0.0237
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0


AD Space