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Main
West African Plantain with Fish
Plantain Porridge is a rich meal that all plantain lovers will surely enjoy. It can be prepared with either ripe or unripe plantains or a combination of both.
Plantain Porridge is a rich meal that all plantain lovers will surely enjoy. It can be prepared with either ripe or unripe plantains or a combination of both.
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Cooking time25 minutes![]()
Prep time15 minutes- DifficultyEasy
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Servings1 portions
- 3 tablespoons Blue Band Margarine
- 1 large onion chopped
- 1 tablespoon crayfish
- 1 red bell pepper
- 1 Scotch bonnet pepper chopped
- salt
- 1 teaspoon seasoning powder
- 1/2 teaspoon turmeric powder
- 2 medium-sized unripe plantain chopped
- water
- 1 Smoked Mackerel chopped
- 1 bunch spinach leaves chopped
- Add Blue Band Original to a pan and heat up for 2-3 minutes.
- Add the Onions, Cray Fish, Pepper, Chopped Scotch Bonnet, Salt and Seasoning powder and stir.
- Let it come to a boil.
- Add the chopped plantains into the pot and add enough water to cover the plantains.
- Cook for 10-12 minutes.
- Then add the Blue Band Original, Mackerel and the chopped spinach leaves and cook for 2-3 minutes and serve.
| Energy (kcal) | 111 kcal |
| Energy (kJ) | 465 kJ |
| Protein (g) | 6.5 g |
| Carbohydrate incl. fibre (g) | 22.3 g |
| Carbohydrate excl. fibre (g) | 16.4 g |
| Sugar (g) | 10.7 g |
| Fibre (g) | 6.0 g |
| Fat (g) | 0.9 g |
| Saturated fat (g) | 0.2 g |
| Unsaturated fat (g) | 0.4 g |
| Monounsaturated fat (g) | 0.1 g |
| Polyunsaturated fat (g) | 0.3 g |
| Trans fat (g) | 0.0 g |
| Cholesterol (mg) | 16 mg |
| Sodium (mg) | 215 mg |
| Salt (g) | 0.54 g |
| Vitamin A (IU) | 7899 IU |
| Vitamin C (mg) | 165.0 mg |
| Calcium (mg) | 96 mg |
| Iron (mg) | 3.09 mg |
| Potassium (mg) | 791 mg |
