Ingredients with Measurements:
- 1 lb. of Moale (fish)
- 2 medium-sized yams
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon of ginger, grated
- 1 tablespoon of tomato paste
- 1 tablespoon of vegetable oil
- 2 cups of water
- Salt and pepper to taste
Special equipment needed:
- Large pot
- Knife
- Cutting board
- Wooden spoon
Step-by-step instructions:
1. Peel and cut the yams into small cubes.
2. In a large pot, heat the vegetable oil over medium heat.
3. Add the chopped onion, minced garlic, and grated ginger. Cook until the onion is translucent.
4. Add the tomato paste and stir well.
5. Add the cubed yams and stir until they are coated with the tomato mixture.
6. Add the water and bring to a boil.
7. Reduce the heat to low and let the yams simmer for 10 minutes.
8. Cut the Moale into small pieces and add them to the pot.
9. Season with salt and pepper to taste.
10. Let the Moale cook for 15 minutes or until it is fully cooked.
11. Serve hot.
Time:
Preparation time: 15 minutes
Cooking time: 25 minutes
Temperature:
Medium heat for cooking the onion, garlic, and ginger. Low heat for simmering the yams and cooking the Moale.
Serving size:
This recipe serves 4 people.
Nutritional information:
Calories per serving: 250
Total fat: 5g
Saturated fat: 1g
Cholesterol: 50mg
Sodium: 300mg
Total carbohydrates: 30g
Dietary fiber: 5g
Sugar: 5g
Protein: 25g
Substitutions for ingredients:
- Moale can be substituted with any white fish.
- Vegetable oil can be substituted with olive oil or coconut oil.
Variations:
- Add chopped bell peppers for extra flavor and nutrition.
- Use sweet potatoes instead of yams.
- Add a can of diced tomatoes for a chunkier texture.
Tips and tricks:
- Make sure to cut the yams into small cubes to ensure they cook evenly.
- If the Moale is not fully cooked after 15 minutes, let it cook for an additional 5-10 minutes.
Storage instructions:
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve in a bowl with a sprinkle of chopped parsley on top.
Garnishes:
Chopped parsley or cilantro.
Pairings:
Serve with a side of steamed vegetables or a salad.
Suggested side dishes:
Steamed broccoli or green beans.
Troubleshooting advice:
If the Moale is overcooked, it may become tough and rubbery.
Food safety advice:
Make sure to cook the Moale to an internal temperature of 145°F to ensure it is safe to eat.
Food history:
Moale is a popular fish in West Africa, where it is often used in stews and soups.
Flavor profiles:
This dish is savory and slightly sweet, with a hint of spice from the ginger.
Serving suggestions:
Serve hot with a side of steamed vegetables or a salad.
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