MyMenu IQ™

Complete your meal

My Menu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.

What does it mean?

Good Balance

What does it mean?

Complete your menu

Back

Select a Dessert

1 small pear

Add complement

1 slice pinneaple

Add complement

1 small orange

Add complement

1 small apple

Add complement

Back

Select a Side dish

1 slice rye bread

Add complement

1 slice whole grain bread

Add complement

3/4 cup cooked brown rice

Add complement

3/4 cup cooked white rice

Add complement

Back

Select a Starter

1 cup vegetable soup

Add complement

Find your balanced menu and the detailed recipes

Now enjoy your meal!

Back

Your Selection (1)

FANTE FANTE

105 min

Intermediate

Add recipe

Back

What is the energy content breakdown?

Fat 29 18.3g / 29%

Carbohydrates 8 13g / 8%

Protein 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.

Want to know more about MyMenu IQ™?

What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

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

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.

Nutritional Tips

Enjoy!

Veggies & Herbs

Live Strong With Iron!

Don't add more oil or salt

Fortified with Iodine!

Well done! You have reached 100!!

Go back to the menu to check out your selection.

African - style Family Main course

FANTE FANTE

Name: FANTE FANTE
Prep time: 101 s
Cook time: 4 s
Total time: 105 s
Yield: 6
Cuisine: African - style,Local
Ingredients: 1/2 teaspoon cloves powder (pepreh) or 6 whole pieces; 1 African orchid nutmeg (wedia Aba); 3 Grains of Selim (hwentia); 1 1/2 tablespoon ginger (thumb size); 1/4 tablespoon grains of paradise (3fom wisa); 1/2 tablespoon dried rosemary; 1/2 teaspoon anise; 1 Garlic; 10 Kpakposhito; 2 MAGGI Shrimp Tablet; 3 Fresh whole red snapper (cut in halves); 134 grams fresh shrimps (devined); 3 Tomatoes (freshly blended); 2 Onion; 1/2 tablespoon Curry Powder; 1/3 cup Palm Oil; 12 tablespoons Shrimp powder; 12 tablespoons fish powder; 1 Onion for garnishing (optional)

(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

0.5 tsp

cloves powder (pepreh) or 6 whole pieces

grains of Selim (hwentia)

1.5 tbsp

ginger(grated)

0.25 tbsp

grains of Selim (hwentia)

0.5 tbsp

Rosemary

0.5 tsp

anise

garlic paste

chilli flakes

MAGGI Shrimp

fresh whole red snapper (cut in halves)

134 g

jumbo unpeeled, deveined raw shrimp (tail on)

Fresh Tomatoes

Onion

0.5 tbsp

Curry Powder

0.33 cup

Palm Oil

12 tbsp

Shrimp powder

12 tbsp

Shrimp powder

onion (diced)

Copy

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.

Step1 of 5

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

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.

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.

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.

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

With pictures

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

0/4000

Discover more