Egusi Soup with White Rice and Hake Fish

Here is the link for instructions on how to make Egusi soup and White Rice:

http://abefeskitchen.blogspot.co.uk/2015/03/egusi-melon-soup.html
http://abefeskitchen.blogspot.co.uk/2014/11/rice-with-stir-fry-vegetables.html

I would be giving you a very simple and easy method of making your fish taste delicious. There are various methods for preparing fish, it could be by smoking, grilling, frying, cooking etc. I prepared the Hake fillet in this picture by grilling it. And if you are just like me (trying to eat healthy) :p, fish is just one of the best options for you.

Ingredients
1 Hake Fillet (should be about 170g)
1/2 of a Lemon
1 scotch bonnet pepper
1 small onion
1/4 tsp garlic
1/4 tsp paprika
1/4 tsp curry
1/4 tsp basil
1 bouillon cube/Knorr cube
1/2 tsp salt
1/2 tbsp Olive Oil

Preparing the Fish
- Soak the already washed fish fillet in a bowl of little water. Squeeze the lemon juice into the water and add 1/4 tsp of salt to it. Set aside for about 20 minutes.
- Do a rough blend of the scotch bonnet pepper in a blender using just a little water (Since it is just one pepper, you will have to make use of a spoon while transferring its contents from the blender into a bowl). After this, chop the onion into round slices.
- Then, preheat the oven fan to about 180C.
- Take the Hake fillet out of the water and lightly drizzle the olive oil over the fish without leaving any part out.
- Mix all of the other ingredients in the bowl of pepper and using a basting brush, spread these ingredients on the already oiled fish fillet. After doing this, place the fillet unto a foil, add onions to it and wrap. Then place on an oven tray and put in the oven.
- At this point, you should increase the oven to 200C and let the fish cook for about 20-30minutes.
- Remove the fish from the oven and serve with any dish preferable :)

Avocados'

Avocados are very nutritious and contain monounsaturated fats (MUFA’s), fibers, potassium and some vitamins. Avocados are said to contain around 160 calories, 3 grams of protein, 12 grams of carbohydrate and about 21.5 grams of fat with the majority of carbohydrates in form of fibers. You can eat them in moderation as part of a weight-loss diet or add them to your regular diet as a concentrated source of calories to help you gain weight. While Avocados contain relative high calories, the Oleic acid contained in the MUFA’s can help to reduce one’s cravings for food and is used by the body as an energy burner, instead of the saturated fat you must have assumed it was. They also contain beta-sitosterol, a compound known to lower cholesterol levels. There are lots of health benefits attached to eating Avocados from improvement in Eye health to a glowing skin tone. Avocados can be eaten with almost anything, but for a healthy diet, I would recommend eating them with Salmons, Wheat brea...

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