Nutrition
Fante Fante
-One pound of fresh fish
– Half bottle of palm oil
– 2 large onions
– 4 large tomatoes
– 4 large scotch bonnet peppers
– 2 garlic
– 2 fresh ginger
-Fish seasoning
– Salt
-Fermented fish
-Two satchet of tomatoe paste
Preparation
-Clean and cut fresh fish into preferred sizes.
-Season fish with seasoning, blended garlic and ginger.
-Heat palm oil in a pot over medium heat and add chopped and fermented fish
-Blend fresh tomatoes, onions, ginger, garlic, scotch bonnet peppers and add to mixture on the fire and cook for 15 minutes.
-Add tomato paste and cook it briefly.
– Gently add the seasoned fish to the simmering tomato mixture.
-Cover the pot and let it cook on low heat for about 15 to 20 minutes, allowing the fish to cook. (Avoid stirring vigorously to keep the fish from breaking)
– Taste and adjust seasoning as needed. Fante Fante is traditionally served hot with banku, boiled yam, or cocoyam.
By Linda Abrefi Wadie
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