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Add a photoПорций: 12
Ингредиенты
- 1 lb dry black beans
- Water
- Seasoned salt
- 3 x garlic cloves chopped
- 1 x potato
- 2 x carrots
- 1 x onion
- 11/2 lb fish such as red snapper or possibly cod
- Salt to taste
- Freshly-grnd black pepper to taste
- 2 x green onions sliced
- 1 Tbsp. oil
- 1 Tbsp. chili pwdr
- 1 can stewed tomatoes - (15 1/2 ounce)
- 1 can tomato sauce - (16 ounce)
Инструкции
- Soak beans 8 hrs or possibly overnight in water to cover by 2 inches. Drain beans and place in saucepan with water to cover by 2 inches, or possibly about 10 c.. Add in seasoned salt to taste and chopped garlic. Chop potato, carrots and onion into small pcs. Add in to beans and cook till almost tender, about 1 hour.
- Season fish with salt and pepper to taste. Saute/fry green onions in oil till tender, 2 min. Add in fish and cook 10 min, flaking with spatula as it cooks. Add in chili pwdr, tomatoes and tomato sauce to fish.
- Mix well and simmer over medium heat till tender, 15 to 20 min. Add in fish to beans, mix well and cook on low heat, 20 to 30 min.
- This recipe yields 12 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 442g | |
| Recipe makes 12 servings | |
| Calories 385 | |
| Calories from Fat 62 | 16% |
| Total Fat 6.98g | 9% |
| Saturated Fat 1.28g | 5% |
| Trans Fat 0.03g | |
| Cholesterol 133mg | 44% |
| Sodium 483mg | 20% |
| Potassium 1593mg | 46% |
| Total Carbs 32.79g | 9% |
| Dietary Fiber 7.7g | 26% |
| Sugars 4.82g | 3% |
| Protein 47.08g | 75% |
