Hello, this week I would like to introduce you to a very traditional meal; one which is known to the Riverine people of Rivers state. it is called Mgbe fulo otherwise known as a delicious combination of oyster and prawn sauce. It is not just yummy, it is also a healthy and nutritional meal which is easy to prepare and can be combined with lots and lots of other meals.
If you missed my last recipe, you can find it here.
Oysters are an excellent source of zinc, iron, calcium, and selenium, as well as vitamin A and vitamin B12. They are low in food energy; one dozen raw oysters contains 110 kilocalories (460 kJ). They are rich in protein (approximately 9g in 100g of pacific oysters). It’s a great way to get protein without adding on calories.
Traditionally, oysters are considered to be an aphrodisiac…actually, many cultures still consider them as such, partially because they resemble female sex organs. They are also rich in amino acids that trigger increased levels of sex hormones.Their high zinc content aids the production of testosterone.
Now you know…
Little wonder my mum made this meal available at least once a week, trust me, you need to try this out as soon as you can.
Oyster and Prawn Sauce ( Mgbe Fulo)
Wash the oysters properly ( they are mostly sandy) and set aside, Remove the outer layer of the prawns and wash properly also.
Chop chilli, onions and tomatoes and set aside.
In a small pot, season prawns with knorr cube, salt, garlic, Cameroon pepper and just a little water ( bear in mind that prawns cool very quickly and you want them crunchy), steam for just 2 to 3 mins, toss the oysters into same pot (this oaks done when it's off the fire just to get the rich taste of the prawns into the oysters)
In another pot, pour 1 cooking spoon of red oil ( Palm oil) and heat for just a couple of seconds then toss in your diced onions, tomato, peppers (stir continuously to avoid burning), add some knorr cube, salt, Cameroon pepper ( if you love pepper like me) and some curry powder. Stir
bring to a boil for about 5 mins then toss in the prawns and oysters ( when doing this, ensure your scent leaf is ready ( washed and chopped) stir and bring to a boil for about 10mins then toss in the chopped veggies ( scent leaf)
voila!! Sitting pretty on your cooker is a pot of hot Mgbe sauce.
This can be served with Boiled rice, Yam, plantains both ripe or unripe....
A food enthusiast and photographer, Tokoni wakama Irene is passionate about preserving the authenticity of African delicacies, ensuring that our cultural identity as regards food isn’t lost with the infusion of the western culture.
She is a chef and a food photographer.