| Type | Per person |
|---|---|
| Energy | 640 kcal |
| Fat | 30 gr |
| of which saturated | 5 gr |
| Carbohydrates | 70 gr |
| of which sugars | 30 gr |
| Fibres | 9 gr |
| Protein | 25 gr |
| Salt | 1.6 gr |
Plantain with smoked mackerel and pointed cabbage
Main course
2 persons
30 - 60 min
With seasonal products
250gr vegetables p.p. & 150gr fruit p.p.
Ingredients
2 persons
| 1 ripe plantain |
| 1 sweet potato |
| 1 onion |
| 1 clove of garlic |
| 1 tomato |
| 6 sprigs of celery leaves |
| ½ pointed cabbage |
| 150 grams of smoked mackerel |
| 2 tablespoons of liquid margarine |
| 2 teaspoons of masala |
| ½ bouillon tablet with less salt |
| black pepper |
Preparation
Together with 'Surinamese Cooking with Jen', the Nutrition Centre created this variation on the classic herheri. Njang swietie!
- Peel the banana and sweet potato and cut them into chunks.
- Boil or steam them for 20 minutes until tender.
- Peel the onion and garlic and chop finely.
- Wash the tomato and celery and chop finely.
- Wash the pointed cabbage and cut into strips.
- Remove the skin from the mackerel fillet and cut the mackerel into pieces.
- Heat the margarine in a wok and fry the onion and garlic in it.
- Add the mackerel, tomato, pointed cabbage and massala.
- Stir-fry for about 10 minutes and deglaze with 60 ml of water.
- Add the piece of bouillon tablet and some black pepper.
- Serve the banana and sweet potato pieces with the pointed cabbage.
- Finish the dish with the celery.
Tip
A ripe plantain is a nice yellow colour and may have some black spots. If it is still completely green, let it ripen for quite a while. A black banana is more suitable for baking.
Source: Nutrition Centre
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Nutritional values
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