Roasted plantain with avocado and well-cooked fish

Name: Roasted plantain with avocado and well-cooked fish
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 2 portions

Bole-style roasted plantain with avocado and thoroughly cooked fish — energy, healthy fats and protein in a simple plate.

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

For 2 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Step 1. Rub the fish with the blended onion, a little salt and the oil.
Step 2. Roast or grill the fish for 18–25 minutes, turning once, until the flesh is opaque and flakes easily right through.
Step 3. Roast the plantain alongside until soft and lightly charred.
Step 4. Make a quick fresh sauce with the washed chopped tomatoes, or serve them raw and well washed.
Step 5. Serve with the sliced avocado.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Wash all fruit, vegetables and leafy greens thoroughly in clean water before use.
Cook meat, chicken, fish and eggs thoroughly — no pink meat, no runny egg yolk or white.
Keep raw meat, chicken and fish away from cooked food, and use separate boards, knives and plates.
Cool leftovers quickly, refrigerate where power allows, and reheat once until piping hot throughout. If you cannot refrigerate safely, cook only what you will eat.
Avoid unpasteurised milk and dairy products, and avoid raw or undercooked foods during pregnancy.
Guidance can differ — follow current Nigerian pregnancy advice or the advice of your midwife, doctor or antenatal clinic.
Choose commonly eaten smaller fish such as tilapia, croaker, mackerel or sardines, and avoid eating large amounts of large predatory fish such as shark, swordfish or marlin, which may contain higher levels of mercury.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food-based dietary guidelines for Nigeria — Federal Ministry of Health, Nigeria and FAO, reviewed 4 September 2026
Five keys to safer food — World Health Organization, reviewed 4 September 2026