FANTE FANTE
X
MyMenu IQ™
Complete your meal
Good Balance
Your meal is well balanced
What does it mean?
Complete your menu
Back

Other Complements

+5
1 slice pinneaple
Add complement
+5
1 small orange
Add complement
+15
1 small apple
Add complement
Back

Other Complements

+15
3/4 cup cooked brown rice
Add complement
+15
3/4 cup cooked white rice
Add complement
Now enjoy your meal!
Featured Sidedishes
Back

Want to know more about MyMenu IQ™?

What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

This menu has room to improve its nutritional balance to help you meet dietary and nutritional recommendations.

Great Balance (70 - 100)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.

What is the energy content breakdown?
29 18.3g / 29%
8 13g / 8%
63 91.1g / 63%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

Nutritional Tips
Enjoy!
Veggies & Herbs
Live Strong With Iron!
Don't add more oil or salt
Fortified with Iodine!
African - style Family Main course

FANTE FANTE

(2)
105 Min
Intermediate
.

Nutrition Value

Carbohydrates
13,08 g
Energy
596,66 kcal
Total fat
18,37 g
Fiber
2,76 g
Protein
91,17 g
Saturated Fats
7,25 g
Sodium
995,24 mg
Sugars
6,58 g
Information per serving

Ingredients

6

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

,

ingredient_quantity
recipe ingredient
0.5  tsp
cloves powder (pepreh) or 6 whole pieces
1 
grains of Selim (hwentia)
3 
grains of Selim (hwentia)
1.5  tbsp
Chopped Ginger
0.25  tbsp
grains of Selim (hwentia)
0.5  tbsp
Rosemary
0.5  tsp
anise
1 
Garlic (Chopped)
10 
Fresh Pepper
2 
MAGGI Shrimp
3 
fresh whole red snapper (cut in halves)
134  g
jumbo unpeeled, deveined raw shrimp (tail on)
3 
Fresh Tomatoes
2 
Spring onion
0.5  tbsp
Curry Powder
0.33  cup
Palm Oil
12  tbsp
Shrimp powder
12  tbsp
Shrimp powder
1 
Onion (Chopped)
Copy

Tips & Tricks

Our best tips & tricks for customized portion sizes.

Export ingredients

Choose from the list of ingredients

Copy

Instruction

105 Minutes

  • Step1

    10 Min
    Toast the spices over low heat until fragrant then set aside. Blend all the ingredients for the marinade and set aside.

  • Preparation

    60 Min
    Pat fish cuts with a kitchen/paper towel to dry them and place in a bowl. Add 1/4 cup of the marinade to the fish and add MAGGI shrimp tablet. Mix everything together and cover with a cling film, Set aside in the refrigerator and let marinade for at least 1 hr.

  • Step3

    4 Min
    To make the stew, place a wide pan over medium heat and add the palm oil. Allow oil to heat up then add the sliced onions. Fry onions until golden then add the rest of the marinade. Allow it to simmer for 4 mins or until fragrant. Stir continuously so the bottom doesn't burn.

  • Step4

    16 Min
    Add the blended tomatoes and stir and let it simmer for 10 minutes. Add the curry powder, shrimp powder, fish cuts (including any leftover marinade), the shrimp and MAGGI shrimp tablet. Cover and allow to simmer for 6 mins.

  • Step5

    15 Min
    Cook until fish is cooked through, about 12 minutes then add the extra onions and allow it to simmer for 2 mins, stir gently. Fante Fante is ready to serve with banku, etiw or rice.
FANTE FANTE

Step1 of 5

Toast the spices over low heat until fragrant then set aside. Blend all the ingredients for the marinade and set aside.

FANTE FANTE

Preparation of 5

Pat fish cuts with a kitchen/paper towel to dry them and place in a bowl. Add 1/4 cup of the marinade to the fish and add MAGGI shrimp tablet. Mix everything together and cover with a cling film, Set aside in the refrigerator and let marinade for at least 1 hr.

FANTE FANTE

Step3 of 5

To make the stew, place a wide pan over medium heat and add the palm oil. Allow oil to heat up then add the sliced onions. Fry onions until golden then add the rest of the marinade. Allow it to simmer for 4 mins or until fragrant. Stir continuously so the bottom doesn't burn.

FANTE FANTE

Step4 of 5

Add the blended tomatoes and stir and let it simmer for 10 minutes. Add the curry powder, shrimp powder, fish cuts (including any leftover marinade), the shrimp and MAGGI shrimp tablet. Cover and allow to simmer for 6 mins.

FANTE FANTE

Step5 of 5

Cook until fish is cooked through, about 12 minutes then add the extra onions and allow it to simmer for 2 mins, stir gently. Fante Fante is ready to serve with banku, etiw or rice.

Recipe PDF

Thank you for your rating!

We look forward to your review!

You have already rated this recipe / product.

Click on the number of stars you would like to award: the higher the number, the better the rating.

Submit

Comment 1

Please enter proper keywords 0/4000
Please enter a valid username. This must contain 3-15 characters. Characters A to Z and 0 to 9 are allowed
username
Cancel
save
r robot

nice recipe to cook within minutes

Load More

Discover more

More interesting Recipes

Show more recipes

Show more recipes