A healthy Ghanaian dish for fitness lovers: Garlic buttered seafood kontomire

Maame Awinador
Written by Maame Awinador on

A healthy Ghanaian dish for fitness lovers: Garlic buttered seafood kontomire

Eating healthy is very vital to living a happy and fulfilling life. More so in a time when building and maintaining your immune system is key. Below is a recipe for my garlic buttered seafood kontomire.

There are several health benefits of kontomire leaves for the human body. If your goal is to find a meal that helps maintain a healthy body or fits in your fitness routine, then the following benefits of kontomire will interest you.

Benefits of kontomire (cocoyam leaves)

  • It helps prevent cancer
  • It boosts the immune system
  • It supports the reduction of cholesterol levels
  • It helps control blood pressure
  • It prevents anemia
  • It is an ideal source of energy
  • It promotes healthy bones
  • Helps in the reduction of inflammation

Serving 4 to 6 people


  • 2 large onions
  • 1 small tomato
  • Skinless salmon
  • Prawns
  • Calamari
  • Kontomire leaves
  • Vegetable cooking oil
  • Ginger
  • Garlic
  • 2 scotch bonnets
  • 8 kpakpo shito
  • 2 teaspoons of black pepper
  • 2 teaspoons of white pepper
  • 1 tablespoon on Cayenne pepper
  • 1 teaspoon of oregano

Read 7 Ghanaian dishes that help with weight loss and a healthy lifestyle

What you will need

  • A skillet
  • Chopping board
  • Blender
  • Saucepan
  • Ladle
  • Knife
  • Bowl
  • Klin Foil


  • Cut up your skinless salmon into small pieces
  • Put it into a bowl
  • Add the prawns and calamari
  • Crush or cut the garlic into pieces
  • Pour it onto the seafood
  • Add a teaspoon of black pepper and white pepper
  • Add a teaspoon of cayenne pepper
  • Add a teaspoon of oregano
  • Add a tablespoon of crushed ginger
  • Mix everything thoroughly, cover it with klin foil and allow it to sit for roughly 2 hours (this will make all the wonderful flavors in the spices to go into the prawns, calamari and pieces of salmon)
  • Cut up the onion into reasonable sizes and put it into a blender
  • Add a quarter cup of water
  • Add the scotch bonnet
  • Add the kpakpo shito
  • Blend until smooth
  • Chop up the tomatoes into small pieces
  • Cut up the kontomire by rolling everything into a bunch and cutting evenly

Kontomire stew and rice

Ready to cook

  • Put the skillet on stove at medium to high heat
  • Put in some butter roughly 100-150 grams
  • Once the butter gets hot pour in your marinated seafood
  • Allow to cook for 8-10 mins on low heat
  • Stir occasionally but keep the pan covered to allow all the juice form the seafood to cook it without adding any water
  • Then set aside and put a saucepan on the stove
  • Put in 6 tablespoons of vegetable oil
  • Pour in the blended onions and pepper
  • Add some salt for tasting
  • Allow to cook for 10 minutes
  • Add one 1 tablespoon of crushed ginger
  • Then add the chopped tomato
  • Add a quarter cup of water
  • Cover and allow to cook for another 15 minutes
  • Then add the cut kontomire
  • Cover and allow to cook for 10 minutes on low heat
  • Add the skillet of seafood
  • Stir gently and cover
  • Allow the entire sauce to cook for another 10-15 minutes on a low/medium heat

This sauce is served best with brown rice, sweet potatoes, quinoa, or green plantains. The following side dishes are all low in carbohydrates. They also have enough nutrients to give you the energy you need, while being easy to they break down.
This then prevents weight gain and bloating caused by other carbohydrate options.

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