What else can I make with these ingredients?
This recipe may contain allergens
Tavuk Sote
Medium 45 min~350 kcal 8/10
🐟
Mbongo Tchobi
A Cameroonian black-spiced fish stew with mbongo spice, tomato, onion, celery, chile, and ginger.
Medium⏱️ 1 hr📖 1 min readServes 4~360 kcal🇨🇲 Cameroonian
25 min prep 35 min cook
- #High Protein
- #One-Pot
🐟
Keeps the screen on · step-by-step guide · built-in timer
Timeline
Total 1 h- Prep25 min
- Cooking35 min
Ingredients
4 servings
Quick:
- 700 g Beyaz etli balık fileto
- 2 pcs Kuru soğan
- 3 pcs Domates
- 1 pcs Kereviz sapı
- 3 clove Sarımsak
- 1 dessert spoon(~10 ml) Zencefil
- 2 tbsp(~30 ml) Mbongo baharatı
- 4 tbsp(~60 ml) Sıvı yağ
- 1 pcs Acı biber
- 1 tsp(~5 ml) Tuz
- 1 glass(~200 ml) Su
What else can I make with these ingredients?
Instructions
- 1
Soğan, domates, sarımsak, zencefil, kereviz sapı ve acı biberi püre yapın.
- 2
Yağı tencerede ısıtıp sebze püresini 8 dakika kavurun.
8 min08:00 - 3
Mbongo baharatını ekleyip 2 dakika kokusu çıkana kadar çevirin.
2 min02:00 - 4
Su ve tuzu ekleyip sosu 12 dakika koyulaştırın.
12 min12:00 - 5
Balık filetolarını sosa yerleştirip kapağı kapalı 12 dakika pişirin.
12 min12:00 - 6
Balığı kırmadan çevirin, 3 dakika dinlendirip servis edin.
3 min03:00
💡 Tip: Mbongo baharatını yakmadan kavurun; koyu rengin aroması derin olmalı ama acılaşmamalı.
🍽️ Serving suggestion: Mbongo tchobi'yi haşlanmış plantain, pirinç veya mısır lapasıyla sıcak servis edin.
Good sources
Approximate vitamin / mineral assessment based on the recipe's ingredients. For precise nutrition tracking, consult a doctor or dietitian.
- Protein source
Nutrition (per serving)
~360
kcal calories
33
g protein
12
g carbs
20
g fat
Protein 37%Carbs 13%Fat 50%
Approximate values, derived from ingredient amounts using USDA FoodData Central and TÜBİTAK Turkish Food Composition Database. Actual values can vary by roughly ±20% depending on cooking method, brand, and portion size. For diet or medical conditions, consult a dietitian or doctor.
This recipe may contain allergens
- Seafood
- Celery
Allergens are derived automatically from the ingredient list, covering the main groups of the EU-14 food allergen standard (gluten, milk, eggs, peanuts, tree nuts, soy, seafood, sesame, celery, mustard). Cross-contamination (shared kitchen equipment, shared surfaces) isn't tracked, if you have a serious allergy, review the full ingredient list yourself and ask about preparation.
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FAQ
How many servings does Mbongo Tchobi make?
This recipe serves 4.How long does Mbongo Tchobi take?
Prep 25 minutes, cooking 35 minutes; 60 minutes in total.Is Mbongo Tchobi difficult?
This recipe is rated medium.How many calories does Mbongo Tchobi have?
Approximately 360 kcal per serving. Protein: 33g, carbs: 12g, fat: 20g.Which allergens does Mbongo Tchobi contain?
This recipe contains Seafood, Celery. Check it against your dietary needs.Which cuisine does Mbongo Tchobi belong to?
This recipe belongs to Cameroonian cuisine.How many ingredients does Mbongo Tchobi need?
This recipe needs 11 ingredients.
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