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Fonio with Baked Salmon and Chunky Vegetable Stew

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  • Author: Somi Igbene PhD ANutr
  • Prep Time: 5 mins
  • Cook Time: 30mins
  • Total Time: 35 minutes
  • Yield: Serves 1
  • Category: Lunch/Dinner
  • Method: Bake/ Stove-top


Anti-inflammatory fonio with baked salmon and chunky vegetable stew. Super simple, nutrient-dense and truly delicious!


  • 60g fonio
  • 100g salmon
  • 1 large shallot, finely chopped
  • 1 medium garlic clove, finely chopped
  • ½ medium aubergine, chopped
  • 200g tomatoes, roughly chopped
  • 1 large green pepper, chopped
  • 1 small red chilli, finely chopped
  • 1 teaspoon tomato puree
  • 1 teaspoon oregano
  • 1 teaspoon olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon paprika
  • Chilli flakes
  • 1 ½ teaspoon vegetable seasoning (I use Kucharek)
  • 1 tablespoon freshly chopped parsley (optional)


  • Line a baking tray with parchment paper and heat your oven to 200°C (400°F). Place salmon on the baking tray and season with a pinch of salt and pepper. Bake for 18 minutes or until the salmon is pink and tender.
  • Meanwhile, combine fonio, ½ teaspoon olive oil and ½ teaspoon vegetable seasoning in a medium microwaveable bowl. Add warm water to just about 1 inch above the fonio. Cook in the microwave for 3 minutes or until the fonio fully absorbs the liquid. Set aside and keep warm.
  • Heat the remaining olive oil in a non-stick saucepan over medium heat. Fry shallots for 30 seconds or until it softens then add chopped tomatoes. Fry for 3 minutes then add the aubergine, green pepper, chilli, tomato puree, paprika, vegetable seasoning, balsamic vinegar and oregano.
  • Fry for 2 minutes then add a small splash of water, and cook for around 5-6 minutes or until the vegetables are tender but firm. Season with salt and black pepper if necessary, then take the pan off the heat.
  • Serve fonio with baked salmon and chunky vegetable stew. Garnish with freshly chopped parsley and toasted pumpkin seeds if you wish.
  • As always, ENJOY!


  • Serving Size: Per serving
  • Calories: 539
  • Sodium: 577mg
  • Fat: 17.9g
  • Saturated Fat: 3.1g
  • Unsaturated Fat: 6.3mg
  • Trans Fat: 0g
  • Carbohydrates: 61g
  • Fiber: 13.7g
  • Protein: 33.8g
  • Cholesterol: 38mg