Fresh fish (tilapia, croaker, catfish, or mackerel)
Tomatoes
Red bell peppers
Scotch bonnet
Onions
Palm oil or vegetable oil
Stock cubes
Salt
Curry powder or thyme
Ginger and garlic
Protein: High
Healthy fats: Moderate
Calories: Moderate
Vitamins: A, C, and B-complex
Minerals: Calcium, phosphorus, and iron
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