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Recipe: Nutritious and delicious fish powder This recipe for nutritious fish powder is made from fish, shrimp and moringa leaves, which are full of protein, vitamins and minerals important for health and nutrition. It can be used to add flavour (and nutrients) to sasoro (Timorese rice porridge), vegetables, soups and other dishes. Makes 420 g (or 14 packets of 30 g each) Ingredients 540 g fresh shrimp (small variety) 2 fish, 350 g each (700 g in total) fresh fish (mackerel tuna or bullet tuna) The quantity of fresh fish required to make 100 g of powder may vary for other types of fish. 50 g dried moringa leaves 100 g sesame seeds 4 red shallots 2 large cloves garlic 2 large chillies (mild heat) or capsicum 2 tablespoons cooking oil ½ tablespoon ½ tablespoon sugar salt Method 1. Wash the shrimp and cook in boiling water for 5 minutes. Place the shrimp on a tray in the sun for approximately 1 day or until completely dry. 2. Grill the fish without any oil or seasoning. Once cooked, remove bones and skin, and break into small pieces with a fork. Place on a tray in the sun for about 1 hour or until no longer moist or sticky. 3. Blend the dried moringa leaves to a powder. 4. Toast the sesame seeds in a frying pan (without oil) until lightly coloured and aromatic. Cool, then blend to a powder. 5. Weigh 100 g of dried shrimp and blend to a powder. 6. Weigh 100 g of grilled fish pieces and blend to a powder. 7. Peel/wash the shallots, garlic and chillies, then finely chop. 8. Heat the oil in a wok, add the chopped ingredients and lightly fry until aromatic. 9. Keeping the wok over a low heat, add the moringa powder and stir well. Then add the shrimp powder, sesame seed powder and fish powder, stirring well between each addition. 10. Add the sugar and salt, then stir all ingredients together until well mixed. 11. Scoop mixture onto a wide tray and allow to cool. 12. Scoop the nutritious powder into small plastic bags (for sale) or store in a dry, wellsealed container. 16 Te’in ikan no hahán tasi iha Timor - <strong>Leste</strong>
Temperus Porsi 1: kanuru han 1 (grama 10) Condiment 1 portion: 1 tablespoon (10 g) Kuantidade Quantity % konsumi loroloron % daily intake Enerjia Energy Proteína Protein Bokur Fat Karbohidratu Carbohydrate Fibra dietétika Dietary fibre Kalsium Calcium Ferru Iron Zinku Zinc Vitamina A Vitamin A 227 kJ 6 g 3 g 1 g 1 g 58 mg 1 mg
Page 1: Te’in ikan no hahán tasi iha Tim
Page 4: The Australian Centre for Internati
Page 7: Foreword I am honoured to accept th
Page 11 and 12: Dezafia stereótipu jéneru iha Com
Page 13 and 14: Challenging gender stereotypes in C
Page 15 and 16: Prefásiu Livru ne’e hanesan kole
Page 17 and 18: Cooking fish and seafood in Timor -
Page 19 and 20: Ikus liu ha’u espera livru ne’e
Page 23 and 24: Peskas iha Timor - Leste Ikan no ha
Page 25 and 26: Akikultura bele ajuda no prienxe la
Page 27 and 28: Map of story locations 82-89 50-71
Page 29 and 30: Kuantidade nutriente sira ba kada p
Page 31 and 32: Kombinasaun temperus lokál ho abil
Page 35 and 36: Recipe: Beacou women’s sardines b
Page 37: Reseita: Ikan uut nutritivu no gost
Page 41 and 42: Hetan osan dollar liuhosi bosok boe
Page 45 and 46: Recipe: Shrimp curry Shrimp can be
Page 49 and 50: Husi ai parapa kosta súl to’o ih
Page 51 and 52: Reseita: Elly nia kadiuk ho saus Pa
Page 53 and 54: Hahán kompleta Main meal Porsi 1:
Page 55 and 56: Hahán tasi luxu husi restaurante s
Page 57 and 58: Reseita: Ikan kukus Mariana nian Ha
Page 59 and 60: Hahán kompleta Main meal Porsi 1:
Page 63 and 64: Íkone hahán tasi illa Atauro nian
Page 65 and 66: Reseita: Ikan maran ho aimanas budu
Page 69 and 70: Recipe: Kelo’s dried seaweed sals
Page 73 and 74: Monitorizasaun ba abanbainrua: feto
Page 77 and 78: Recipe: Barbecued fish with katupa
Page 79 and 80: Katupa rice cooked in woven palm-le
Page 83 and 84: Instrusaun homan katupa Baibain uza
Page 85 and 86: 5. Foti nuu tahan seluk (A; iha ita
Page 87 and 88: 11. Foti nuu tahan kotuk, lulun hus
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5. Se ita nia liman laran ba leten.
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10. Foti rohan husi nuu tahan B no
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Cooking fish and seafood in Timor -
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Ami atu bá suru boek hodi halo bal
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Reseita: Kombinasaun aidila funan h
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Hahán kompleta Porsi 1: reseita te
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Recipe: Spicy tomato salsa with ipu
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Defariti no Uma Peskas iha Ililai T
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Recipe: Defariti seaweed salad This
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Dezafia stereótipu jéneru iha Com
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hetan ajudu husi ninia ekipa ki’i
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Recipe: Angelo’s braised octopus
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Memória furak husi tempu ha’u se
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Reseita: Dotuwai hamudara ikan sabo
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Hahán kompleta Porsi 1: ikan ulun
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Kontinua ho tradisaun tukir husi be
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Maneira atu halo tukir 1. Konstrui
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Method 1. Construct a simple frame
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Garantia aihan no osan sulin tama h
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Reseita: Aguasál ikan nila husi Le
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* Hahán kompleta Main meal Porsi 1
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• Aihan Mikronutriente (ba protes
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Komentáriu ikus liu Livru ida ne
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Acknowledgements This book would no
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