Lunch & dinner

Pepper-sauce fish with sweet potato and greens

  • Lunch & dinner
  • West & East African
  • 30 min hands-on
  • Halal

Ingredients

One standard portion

  • 135g white fish (cod, basa or tilapia)
  • 310g sweet potato
  • 15g rapeseed oil (3 tsp)
  • 60g peppers
  • 80g tomatoes
  • 60g spinach
  • 30g onion

Season as the method describes. Spices, salt, lemon and water aren’t weighed or counted below.

Per portion

Calories
591kcal
Protein
35g
Carbs
74g
Fat
17g

Added up from each ingredient’s typical values per 100g. A standard portion is this meal’s share of a 2,000 kcal day.

Method

  1. Bake the sweet potato wedges at 220°C for twenty-five minutes.

  2. Make a pepper sauce with the tomato, peppers, onion and oil; poach the fish in it for eight minutes.

  3. Wilt the spinach and serve.

In a plan

This is one of the dishes our plans cook from, and plans serve it for lunch or dinner, or as the iftar meal in Ramadan. There, the white fish (cod, basa or tilapia), sweet potato and rapeseed oil are weighed out to your own numbers; everything else stays as written.

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General guidance, not medical advice. Please check with your doctor if you have a medical condition, are pregnant, or are new to exercise. Check every ingredient against your own allergies.