Diabetes Kenya

Matoke (Stewed Green Bananas) with Steamed Fish

Matoke (Stewed Green Bananas) with Steamed Fish

Matoke (Stewed Green Bananas) with Steamed Fish

A nutritious meal of stewed green bananas (matoke) paired with lean steamed fish. This dish is rich in fiber and protein, making it ideal for managing blood sugar levels.

  • Prep Time20 min
  • Cook Time30 min
  • Perform Time10 min
  • Total Time1 hr
  • Serving Size4
  • Energy320 cal
  • Cuisine
    • Kenyan
  • Course
    • Main Course
  • Suitable for Diet
    • Diabetic
    • Gluten Free
    • Halal
    • Low Fat
    • Low Lactose
    • Low Salt

Ingredients

For the Matoke

  • 6 green bananas (peeled and chopped)
  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 1 clove garlic, minced
  • 2 ripe tomatoes, chopped
  • 1 tablespoon ginger, minced
  • 1 cup vegetable broth or water
  • Salt and pepper to taste
  • Fresh coriander for garnish

For the Steamed Fish

  • 2 fillets of tilapia or snapper
  • 1 tablespoon olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste

Method

Cook the Matoke

1

Heat olive oil in a pan and sauté the onions, garlic, and ginger until soft, about 5 minutes. Add the chopped tomatoes and cook until soft, about 5 minutes. Add the chopped green bananas, vegetable broth, salt, and pepper, and simmer for 20-25 minutes, until the bananas are tender and the sauce has thickened. Stir occasionally.

Steam the Fish

2

While the matoke is cooking, marinate the fish fillets in olive oil, lemon juice, salt, and pepper. Place the fillets in a steamer or steam basket and steam for 10 minutes, or until the fish is cooked through and flaky.

Serve

3

Serve the matoke with a portion of steamed fish. Garnish the matoke with fresh coriander for added flavor and freshness.

Cooking Tips:

  • Don’t overcook the fish – it should be steamed until just flaky to maintain its moisture and texture.
  • For a creamier matoke, you can mash the green bananas slightly once they are tender.
  • Add a pinch of turmeric to the matoke for extra color and a hint of earthiness.

  • Nutrition Facts

  • 4 servings per container
  • Serving Size4
  • Amount per serving
  • Calories320
  • % Daily Value*
  • Total Fat5 g6.41%
  • Saturated Fat1 g5%
  • Monounsaturated Fat1.5 g
  • Cholesterol30 mg10%
  • Total Carbohydrate50 g18.18%
  • Dietary Fiber8 g28.57%
  • Total Sugars8 g
  • Protein22 g44%
  • Calcium40 mg3.08%
  • Iron1.6 mg8.89%
  • Potassium700 mg14.89%
  • Vitamin A90 mcg10%
  • Vitamin C (Ascorbic Acid)20 mg22.22%
  • * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.