Ntoorewafroe (Aubergine and Fish Stew; popular in Ghana, Gabon and Guinea)
For five people (quantities for ten are given below)
1 large aubergine, peeled and diced
1 medium-sized onion, chopped
3 medium-sized tomatoes, dropped in boiling water for 1 minute, drained, peeled and chopped
1 mild dried red chilli, crushed or 4-5 tbsp red pepper flakes
1½ tsp salt
250ml water
700g white flat-fish fillets such as sole, flounder or plaice
½ tsp paprika
2 tbsp peanut or other vegetable oil
boiled rice, to serve (optional)
Method
1. Heat oven to 180C/350F/Gas 4.
2. Combine aubergine, onion, tomatoes, chilli or the pepper flakes, the salt and water in a large casserole or saucepan.
3. Cover and simmer until vegetables are tender.
4. Meanwhile, brush the fish fillets with some of the oil and season with the paprika and some salt and put them aside.
5. Remove the vegetables from the heat and mash them together.
6. Oil a shallow baking dish with the oil. Put half of mashed vegetables in the dish.
7. Layer the fish on top of the vegetables then spread the rest of the vegetables on top.
8. Bake uncovered in the oven for 20 minutes, or until the fish is tender and flakes easily with a fork. Serve with boiled rice, if wished.
Each serving provides:
Kcal: 155
Protein: 26.5g
Fat: 3.3g (of which saturates 0.2g)
Carbohydrate: 4.8g
Fibre: 2g
Nutrition points:
a) This dish contains a high amount of vitamin C.
b) This dish contains a medium amount of vitamin A and of the mineral selenium.
c) This dish contains a low amount in saturated fat.
For ten people
2 large aubergines, peeled and diced
2 medium-sized onions, chopped
6 medium-sized tomatoes, dropped in boiling water for about 1 minute, drained,
peeled and chopped
2 mild dried red chilli, crushed
or 8-10 tbsp red pepper flakes
1 tbsp salt
500ml water
1.4kg white flat-fish fillets such as sole, flounder or plaice
1 tsp paprika
4 tbsp peanut or other vegetable oil
boiled rice, to serve (optional)
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