White rice, stew & fish

Name: White rice, stew & fish
Yield: 1 serving
Cuisine: Nigerian
Ingredients: 220g White rice; 150g Tilapia; 60g Tomato; 25g Onion; 40g Spinach (efo); 6g Palm oil

Per serving

542kcal

48gprotein

63gcarbs

11gfat

Cost to make

₦1,279Lagos (₦)

£1.68UK (£)

White rice, stew & fish is a Nigerian main. A typical serving is about 542 kcal with 48g of protein, 63g carbs and 11g fat. The ingredients cost about ₦1,279 in Lagos, or £1.68 to make in the UK. Ilera scales the portion to your calorie goal and builds it into a full week of meals — priced for where you live.

What's in it

White rice — 220g
Tilapia — 150g
Tomato — 60g
Onion — 25g
Spinach (efo) — 40g
Palm oil — 6g

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Macros from cited sources (USDA / West African Food Composition Table); prices are dated Lagos/UK estimates and move with the market. Ilera is for adults and isn't medical or dietary advice — see the health disclaimer.