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 Starter

Leafy Egusi Soup

45 min

Intermediate

Add recipe

Coconut Oil Veggie Sauce

45 min

Intermediate

Add recipe

Fonio, chicken and mango salad

60 min

Intermediate

Add recipe

Beans With Smoked Fish Sauce And Tamarind Pap (Kunun Tsamiya)

86 min

Intermediate

Add recipe

SEAFOOD OKRO WITH EBA

24 min

Easy

Add recipe

1 cup vegetable soup

Add complement

Back

Select a Side dish

Moringa Blast / Chukudin Zogale

44 min

Easy

Add recipe

Celery Fish Bisque

40 min

Easy

Add recipe

Beans With Smoked Fish Sauce And Tamarind Pap (Kunun Tsamiya)

86 min

Intermediate

Add recipe

1/4 cup sauerkraut

Add complement

3/4 cup cooked brown rice

Add complement

3/4 cup cooked white rice

Add complement

Back

Select a Dessert

1 small peach

Add complement

1 small orange

Add complement

1 small banana

Add complement

1 container natural plain yogurt (low fat)

Add complement

MILO PORRIDGE

Add complement

Find your balanced menu and the detailed recipes

Now enjoy your meal!

Back

Your Selection (1)

FISH IN GREEN SAUCE WITH BOILED YAM

24 min

Intermediate

Add recipe

Back

What is the energy content breakdown?

Fat 42 11g / 42%

Carbohydrates 48 27.8g / 48%

Protein 10 5.8g / 10%

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

Nutrition Tip

Well done! You have reached 100!!

Go back to the menu to check out your selection.

African - style Easy Main course

FISH IN GREEN SAUCE WITH BOILED YAM

Name: FISH IN GREEN SAUCE WITH BOILED YAM
Prep time: 2 s
Cook time: 17 s
Total time: 24 s
Yield: 6
Cuisine: African - style
Ingredients: 2 Large Fish smoked; 8 Large Tomatoes chopped; 6 Large Tartashe chopped; 8 pieces Peppers fresh; 1 large Onions raw; 2 bunches Ugu(pumpkin) leaves shredded; 2 bunches Scent leaves; 2 tablespoons Curry leaves; 4 tablespoons Crayfish (roughly blended); 2 MAGGI Chicken Tablets; 1 MAGGI Crayfish Tablette; 4 tablespoons Oil vegetable

(0)

24 Min

Intermediate

Nutrition Value

Carbohydrates

27,9 g

Energy

220,89 kcal

Total fat

11,03 g

Fiber

8,31 g

Protein

5,88 g

Saturated Fats

0,92 g

Sodium

367,95 mg

Sugars

16,44 g

Information per serving

Ingredients

2 large

Fish, cisco, smoked

8 large

Tomatoes, red, ripe, raw, year round average

6 large

Poivron rouge

8 pieces

Peppers, hot chili, red, raw

1 large

Onions, raw

2 bunches

Pumpkin, raw

2 bunches

Basil, fresh

2 tbsp

Curry Powder

4 tbsp

Crustaceans, crayfish, mixed species, wild, cooked, moist heat

20 g

MAGGI Chicken Tablet 24(60x10g) CI-SP

10 g

MAGGI Crayfish Tablette Fort 24 (60x10g) SP NG

4 tbsp

Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)

Copy

Step1
2 Min

Heat oil until hot
Step2
2 Min

Add chopped onions and allow for frying
Step3
8 Min

Add tomato, peppper and tartashe and stiry fry
Step4
4 Min

Add smoked fish, crayfish and MAGGI products , stir and allow to cook.
Step5
3 Min

Add the green vegetables, stir and allow to cook.
Step6
5 Min

Serve with boiled rice or fried yam, potatoes, or plantain

Step1 of 6

: Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)

Heat oil until hot

Step2 of 6

: Onions, raw

Add chopped onions and allow for frying

Step3 of 6

: Peppers, hot chili, red, raw, Poivron rouge, Tomatoes, red, ripe, raw, year round average

Add tomato, peppper and tartashe and stiry fry

Step4 of 6

: MAGGI Crayfish Tablette Fort 24 (60x10g) SP NG, MAGGI Chicken Tablet 24(60x10g) CI-SP, Crustaceans, crayfish, mixed species, wild, cooked, moist heat, Fish, cisco, smoked

Add smoked fish, crayfish and MAGGI products , stir and allow to cook.

Step5 of 6

: Curry Powder, Basil, fresh, Pumpkin, raw

Add the green vegetables, stir and allow to cook.

Step6 of 6

Serve with boiled rice or fried yam, potatoes, or plantain

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 0

0/4000

Discover more