Mbisi Ye Kalou (Fish Stew)

1. Cut fish into thick pieces.

2. In a stewing pan, sauce the onion and green pepper slices in 2 tablespoons of the oil or butter.

3. Add chilies, greens and water.

4. Simmer, covered, about 10 minutes.

5. Add 2-4 tablespoons oil or butter and fish.

6. Continue to simmer, covered, until fish flakes easily, about 20 minutes.

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Nutrient	Quantity
Total fats	0.4095 g
Protein	2.9939 g
Carbohydrates	21.2192 g
Energy	91.05 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0181 g
Water	513.2556 g
Aspartic acid	0.4553 g
Calcium, Ca	73.6625 mg
Lutein + zeaxanthin	536.7462 g
Fiber, total dietary	5.1299 g
Carotene, beta	332.3888 g
Niacin	0.9189 mg
Vitamin A, RAE	28.6638 g
Arginine	0.1992 g
Riboflavin	0.085 mg
Glutamic acid	0.6843 g
Sodium, Na	15.4288 mg
Total lipid (fat)	0.4095 g
Manganese, Mn	0.3827 mg
Fructose	3.6038 g
Proline	0.0565 g
Fatty acids, total saturated 16:0	0.126 g
Sucrose	1.6489 g
Choline, total	17.6919 mg
Sugars, total	10.0954 g
Serine	0.1145 g
Fatty acids, total saturated 18:0	0.018 g
Vitamin B-6	0.5225 mg
Selenium, Se	0.7656 g
Ash	1.3504 g
Fatty acids, total saturated 18:1 undifferentiated	0.0317 g
Pantothenic acid	0.3339 mg
Phenylalanine	0.1765 g
Copper, Cu	0.1788 mg
Betaine	0.299 mg
Thiamin	0.1567 mg
Methionine	0.0142 g
Iron, Fe	0.8591 mg
Carbohydrate, by difference	21.2192 g
Phosphorus, P	74.7375 mg
Folate, total	44.1188 g
Alanine	0.0877 g
Valine	0.0877 g
Fatty acids, total saturated 18:2 undifferentiated	0.1032 g
Glycine	0.0845 g
Carotene, alpha	32.0088 g
Glucose (dextrose)	4.6834 g
Fatty acids, total saturated 14:0	0.006 g
Zinc, Zn	0.4581 mg
Isoleucine	0.0588 g
Fatty acids, total polyunsaturated	0.1213 g
Leucine	0.0944 g
Tocotrienol, alpha	0.06 mg
Vitamin A, IU	591.1438 IU
Folate, DFE	44.1188 g
Tryptophan	0.0397 g
Vitamin C, total ascorbic acid	138.4741 mg
Phytosterols	35.91 mg
Tyrosine	0.0402 g
Vitamin K (phylloquinone)	12.0729 g
Fatty acids, total saturated	0.1501 g
Histidine	0.0372 g
Fatty acids, total monounsaturated	0.0317 g
Threonine	0.0874 g
Folate, food	44.1188 g
Cryptoxanthin, beta	11.9925 g
Vitamin E (alpha-tocopherol)	0.6029 mg
Magnesium, Mg	35.4212 mg
Lysine	0.1194 g
Potassium, K	490.375 mg
Cystine	0.0251 g
Fluoride, F	4.63 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Butter	4 tablespoons	0	0	0
Onion	1	60	14.01	0.15
Water	1 cup	0	0	0
Green	1 package	0	0	0
green pepper	1	29.8	6.9136	0.2533
swiss chard	1 1	0	0	0
chili pepper	1	1.25	0.2956	0.0062