F – FANTE FANTE
TRADITION
Fante fante is a beloved meal of the Fante tribe in Ghana. It is not only delicious but also easy to prepare. It is often served with traditional accompaniments such as hot pepper sauce, fried fish, grilled or fried chicken, and shito (a spicy pepper sauce). It is enjoyed as a staple in many Ghanaian households, and the preparation may vary slightly from one region to another. Corn and cassava are good sources of vitamins and minerals, including vitamin C, vitamin B-complex, magnesium, and potassium. These nutrients play vital roles in immune function, energy metabolism, and overall well-being.
INGREDIENTS
Fresh fish
Palm oil
4 onions
Tomato paste
Tomatoes
Garlic cloves
Ginger
Pepper
Salt and any other seasoning preferred
RECIPE
Make sure your fish is clean and cut into desirable pieces.
Add about 1 tablespoon of fish seasoning, salt and garlic granules to the cut fish and mix it well.
Pour palm oil in a separate pan and let it heat.
Add chopped onions to the heated oil.
When the onions are tender add about one tablespoon of tomato paste and stir.
Leave the mixture for about 5 – 7 minutes.
Chop your tomatoes, ginger, garlic, onions and scotch bonnet pepper, rinse and put them in a blender.
Add some water to the cut ingredients and blend till smooth.
Add the blended mixture to the heated onion in the pan.
Stir and leave it for about 15 minutes on medium heat.
Add 3 tablespoons of fish powder and cube, salt after the 15 minutes and mix it well.
Add your fish gently to avoid the hot mixture from spilling and stir gently.
Let it cook for 25 minutes. Your dish is ready for consumption.
Why It Matters Nutritionally
- Provides carbohydrates from corn and cassava
- Supplies essential vitamins and minerals
- Supports energy metabolism
FFH Nutrition Tip
👉 Choose grilled fish for healthier fat intake.
💬 Let’s Engage
Have you tried Fante Fante before?
