Smoked Herring With Tomato and Greens (Kentumere)

May 16, 2023May 16, 20230 2
Smoked Herring With Tomato and Greens (Kentumere)
in Seafood

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 large tomatoes , coarsely chopped
2 -8 tablespoons oil ( palm or peanut or a mixture- original is 1/2 cup ! )
1 large onion , chopped
1/2 teaspoon ground red pepper ( to taste )
2 cans of kippered herring fillets ( or 1 cup )
8 ounces fresh greens , stemmed and chopped ( or frozen . Such as kale or spinach )

Nutrision Information

Servings Per Recipe
4
Calories
290
Sugar
2g
Fat
21g
Smoked Herring With Tomato and Greens (Kentumere) is a traditional Nigerian dish that is popular throughout West Africa. The dish features kippered herring fillets cooked in a savory mixture of onions, tomatoes, and ground red pepper. Fresh greens like kale or spinach are also added to the dish for added nutrition and flavor. This dish is often served as a main course with rice or bread on the side.

Instructions

1.In a large skillet, heat the oil over medium heat.
2.Add the chopped onions and tomatoes to the skillet, stirring frequently until the onions are translucent.
3.Sprinkle the ground red pepper to taste over the mixture.
4.Add the kippered herring fillets to the skillet.
5.Cover the skillet and cook the mixture until the herring fillets are heated through.
6.Add the fresh greens to the skillet and cook for an additional few minutes until the greens are wilted.
7.Serve the dish hot with rice or bread.

PROS

This dish is quick and easy to prepare, making it a great option for a busy weeknight dinner.

Smoked herring is high in heart-healthy omega-3 fatty acids and protein.

Fresh greens add a boost of vitamins and antioxidants to the dish.

CONS

Smoked herring can be high in sodium, so it’s important to watch your intake if you have high blood pressure.

Some people may find the flavor of smoked herring to be too strong or fishy.

HEALTH & BENEFITS

Smoked herring is an excellent source of heart-healthy omega-3 fatty acids, which have been linked to reducing the risk of heart disease and stroke.
The fresh greens in this dish are packed with vitamins and antioxidants, which can help promote a healthy immune system and reduce the risk of chronic disease.

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