CBeebies Recipes | How to make Senegalese Mafé Fish

peanut butter

🥗Healthier: almond butter

💰Cheaper: sunflower seed butter

Almond butter offers healthier fats, while sunflower seed butter is often less expensive.

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu is a plant-based alternative, while canned tuna is budget-friendly.

chicken broth

🥗Healthier: vegetable broth

💰Cheaper: water with seasoning

Vegetable broth is lower in calories, and water with seasoning is cost-effective.

fresh parsley

🥗Healthier: spinach

💰Cheaper: dried herbs

Spinach adds nutrients, while dried herbs are economical.

Wash your hands.

Spoon peanut butter into a jug of warm water and stir; set aside.

Add tomato puree to a casserole dish.

Prepare a yellow pepper by removing the core and seeds, tearing it into small pieces, and adding it to the dish.

Spoon in dried chili flakes and dried mixed herbs.

Ask a grown-up to peel and chop sweet potato; add it to the dish and stir.

Cut a v-shape in four savoy cabbage leaves to remove the stalks, tear them into pieces, and add to the pot; stir again.

Ask a grown-up to help check mackerel fillets for bones, then cut them into small pieces and add to the pot.

Peel the skin off two garlic cloves and place them in a plastic food bag; ask a grown-up for help if needed.

Cut the ends off two long shallots, peel them, and add to the bag; bash with a rolling pin.

Add the mashed garlic and shallots to the pot.

Pour the peanut mixture into the pot and mix well.

Cover the pot and ask a grown-up to put it in the oven.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens