Sao Tome and Príncipe • Africa • medium • 70 mins
Sao Tome and Príncipe Calulu
Description
Calulu is a traditional dish from Sao Tome and Príncipe, typically made with fish, vegetables, and palm oil. It embodies the rich culinary heritage of the islands, reflecting the blend of African and Portuguese influences in its preparation and ingredients.
Ingredients
- 500g fresh fish (such as tuna or snapper)
- 2 tablespoons palm oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, chopped
- 2 medium tomatoes, chopped
- 1 cup okra, sliced
- 1 cup spinach or other leafy greens
- 1 teaspoon ground black pepper
- 1 teaspoon salt
- 1 teaspoon paprika
- 1 cup water
- 1 lime, juiced
Instructions
- Clean the fish and marinate it with lime juice, salt, and black pepper for about 30 minutes.
- In a large pot, heat the palm oil over medium heat and sauté the onions and garlic until translucent.
- Add the bell pepper and tomatoes, cooking until softened.
- Stir in the okra and cook for a few minutes before adding the marinated fish.
- Pour in the water and bring to a simmer.
- Add the spinach or leafy greens and paprika, cooking until the fish is cooked through and the vegetables are tender.
- Adjust seasoning to taste and serve hot with rice or plantains.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Calulu is rich in protein from fresh fish, which supports muscle health and immune function. The inclusion of leafy greens like spinach and okra provides essential vitamins A and C, contributing to improved vision and skin health. Additionally, palm oil contains antioxidants like beta-carotene, promoting heart health. This dish is culturally significant in Sao Tome and Príncipe, representing a balanced, nutrient-dense meal that aligns with traditional eating practices.
Cultural Significance
Calulu is often associated with communal gatherings and family meals in Sao Tome and Príncipe. It showcases the islands’ reliance on fresh seafood and local produce, highlighting the importance of fishing and agriculture in the local economy and culture.
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