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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.
Good Balance (45 - 69)
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.
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.
Protein
36.5g / 22%
Carbohydrates
83g / 49%
Total fat
20.8g / 28%
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

  • Unleash your creations with MAGGI's delicious and healthy products. Did you know that adding vegetables and vegetables at the last step of cooking will help vegetables retain their natural color and nutrients?
  • Did you know that adding vegetables and vegetables at the last step of cooking will help them retain their natural color and nutrients?
  • Remember to supplement Vitamin C from oranges, pineapples, lemons to help the body metabolize iron This dish has enough salt and cooking oil needed to give you a healthy and delicious meal! You don't need anything extra!
African - style Easy Main course

Marinated Spicy Fish

(4)
50Min
Intermediate

Ingredients

-
6 Portions
+

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: here

,

2  Mediums
Whole Tilapia
1 
Onion (Chopped)
1.5  tsp
Chopped Ginger
10  Cloves
Garlic
1  tsp
Black Pepper powder
0.5  tsp
Nutmug
2 
Fresh Pepper
2 
MAGGI DƐDƐƐDƐ
6  tbsp
Peanut paste
7  tbsp
Vegetable Oil
3  Mediums
Egg
3  cups
Gari powder
3  cups
Wheat flour
2  tbsp
Vinegar

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Nutrition Value

Energy
685,15 kcal
Protein
36,47 g
Carbohydrates
82,96 g
Sugars
4,51 g
Fiber
7,18 g
Sodium
934,27 mg
Saturated Fats
5,6 g
Total fat
20,81 g
Information per serving
Lets Cook

Instruction

50 Minutes
Step1
10 Min
Clean the Tilapia and cuts along both sides of the fish. Cut until the fish bone as much as possible to allow it to cook fast.
Step2
5 Min
Blend onion, garlic, ginger, black pepper, nutmeg powder, fresh pepper, peanut paste and a small amount water. Add 2 MAGGI D3D33D3, vinegar and oil to the blend and stir.Then taste to correct seasoning.
Step3
10 Min
Spread the marinade (the blended spices) on the fish and keep them in the fridge for a while.Set aside a plate each of wheat flour, whipped egg, and Gari. Pass the marinated fish in each of those plates to coat and set aside.
Step4
25 Min
Make a charcoal BBQ. On medium heat, grill until fish is cooked.Serve with fried ripe plantain, banku, Attiéké and little tomato stew.
Marinated Spicy Fish

Step1 of 4

Clean the Tilapia and cuts along both sides of the fish. Cut until the fish bone as much as possible to allow it to cook fast.

Marinated Spicy Fish

Step2 of 4

Blend onion, garlic, ginger, black pepper, nutmeg powder, fresh pepper, peanut paste and a small amount water. Add 2 MAGGI D3D33D3, vinegar and oil to the blend and stir.Then taste to correct seasoning.

Marinated Spicy Fish

Step3 of 4

Spread the marinade (the blended spices) on the fish and keep them in the fridge for a while.Set aside a plate each of wheat flour, whipped egg, and Gari. Pass the marinated fish in each of those plates to coat and set aside.

Marinated Spicy Fish

Step4 of 4

Make a charcoal BBQ. On medium heat, grill until fish is cooked.Serve with fried ripe plantain, banku, Attiéké and little tomato stew.

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