White Soup Ofe Nsala is a delicious soup, famous in the eastern part of Nigeria. White Soup Ofe Nsala is also known as white soup because of its light color, due to the absence of palm oil. Nsala soup is one of the most delicious soup of all Nigerian soups.
The authentic Nsala soup recipe calls for whole fresh catfish, which gives it its unique taste. In the absence of the whole catfish, catfish fillets or conger eel may be used.
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Catfishes are a diverse group of ray-finned fish. Named for their prominent barbels, which resemble a cat’s whiskers, catfish range in size and behavior from the heaviest and longest. The Mekong giant catfish from Southeast Asia and the second longest, the wels catfish of Eurasia. Catfish mostly eat dead material on the bottom and even to a tiny parasitic species commonly called the candiru, vandellia cirrhosa.
Health benefits of catfish
Many people enjoy the flavor of catfish, but it provides a variety of health benefits as well. Catfish low in calories and fat diet. Nutritious fish in your diet helps you to provide your protein needs, vitamins, healthy fats and fatty acids. Include catfish regularly in your meal planning.
A 3-oz. Serving catfish produce the 122 calories and 6.1 g of fat into your diet. The small amounts of calories in this fish make it an attractive choice for the healthy meal plan. Generally, women required approximately 300 t0 500 calories per meal and men needed 400 to 600 calories, so catfish is fitted in well and allows us to serve several healthy dishes with it. Eating catfish is a tasty way to boost your intake of omega-3 and omega-6 fatty acids. One serving of this fish provides 220 mg of omega 3 and 875 mg of omega-6 acids.
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Catfish provides you 15.6 g protein with all of the amino acids your body needs. This high-quality complete protein helps our body build lean muscle mass. Catfish provide 40 percent of the daily recommended vitamin B 12. Almost all fish contains mercury, a contaminant that may impact your nervous system, but you may safely eat catfish unless the waters in which it is caught is especially high in mercury. Despite this, limiting your consumption of fish to 12-oz. Per week is recommended to decrease your exposure. This is especially important if you are pregnant since high levels of mercury may harm your fetus.
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- One medium sized catfish (You may use conger eel as a substitute)
- 5 small yams, yam powder or potato puree
- 2 tablespoons, chopped utazi leaves or parsley(optional)
- 1 tablespoon, ground crayfish
- 1 tablespoon, chopped onions (optional)
- Chili pepper/chopped scotch bonnet peppers (to taste)
- 1-2 stock/seasoning cubes (Maggi, Knorr, etc.)
For a richer (Ori siris) soup, you can also add
- Dried fish (to taste)
- Stockfish (to eat)
- 1 teaspoon, ogiri or Iru (fermented locust beans)
- 5 pieces chicken or 10 pieces of beef
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First cook fish (or beef, chicken, stock fish or dried fish) with onions, seasoning cube and salt, set aside. In another skillet add peel yams and simmer until soft. Pour into a blender/ mortar with little hot water and blend until smooth. Set aside.
Place the catfish into a pot, pour enough water to cover it, add chopped onions, seasoning cube and salt. Cook for 10-15 minutes. Now add the pepper, crayfish, and ogiri.
Finally, add the utazi leaves, taste for salt and simmer for 30 seconds. Now delicious Nsala soup is ready. Serve it.
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