Fante Fante(Fresh Fish stew ) with Fante kenkey

Enjoy the taste of tradition and GINO with this authentic stew, right from the coastal regions of Western Ghana. Best enjoyed with kenkey, this delicious recipe is easy to prepare and filled with fresh fish, onions, and other nutritious spices.

Just follow these simple steps:

40 MIN

Ingredients

Fresh fish, cleaned and cut to desired size
Ginger and garlic, blended into a paste
Tomatoes
Onion
Pepper
Ginger
Garlic
Vegetable oil
Gino Tomato Mix
Crayfish (optional, for additional flavour)
Kpakposhito (optional, for additional flavour)
Salt to taste

Number of Servings

Approximately 4 servings

Nutritional Value per Serving (Approximate)

Calories: 250 kcal
Protein: 20g
Carbohydrates: 10g
Dietary Fibre: 2g
Sugars: 3g
Fat: 15g
Saturated Fat: 3g
Cholesterol: 50mg
Sodium: 800mg
Potassium: 600mg
Vitamin A: 15% of the Daily Value (DV)
Vitamin C: 25% of the DV
Calcium: 4% of the DV
Iron: 10% of the DV

**These values consider the specific brands used in the recipe, and they remain approximate estimates. Note that the actual nutritional content can still vary slightly depending on factors such as the precise quantities of these products used and any variations in the formulations of the Gino products. It is advisable to refer to the product packaging for more detailed nutritional information, especially if you have specific dietary requirements or preferences.**

Cooking Instructions

Prepare fish:

Season the fish with the blended ginger and garlic paste and a pinch of salt.
Allow it to marinate for at least 15 minutes.

Prepare vegetables:

Chop onions into chunks and slices.
Blend the tomatoes and set aside.
Blend onion, pepper, garlic, and ginger. Set aside.

Fry fish:

Heat some vegetable oil in a pan and fry the seasoned fish until golden brown. Set aside.

Create flavour base:

Use the same oil to fry the onion chunks.
Add Gino Tomato Paste to the fried onions. Stir and cook for a few minutes.
Stir in the blended mixture of onion, pepper, garlic, and ginger. Cook for a few minutes.
Pour in the blended tomato and simmer for 20 minutes to allow the flavours to meld.
Add crayfish and cook for an additional 2 minutes.

Season and add fish:

Add the fried fish to the stew and ensure that each piece is well-coated in the flavourful broth.
Add salt to taste and
For an added layer of flavour, toss in some sliced onion and kpakposhito.

Serve and enjoy

Dish up your tasty Fante Fante and serve it with your preferred side dish.

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