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Ингредиенты
- 2 lb tilefish steaks (boneless) cut into 1" chunks
- 6 c. water
- 1/4 c. instant chopped onion
- 2 tsp chopped garlic
- 3 x green (unripened) bananas
- 4 tsp salt divided
- 1/4 c. vegetable oil
- 2 1/4 c. minced tomatoes
- 3 Tbsp. parsley flakes divided
- 1 x bay leaf
- 1/2 tsp grnd red pepper
- 1/4 c. quick-cooking tapioca
- 1/4 c. dry bread crumbs
- 5 c. white potatoes in 1" chunks
- 5 c. sweet potatoes in 1/2" chunks
- 4 c. shredded green cabbage
Инструкции
- In custard c. combine 1/3 c. water, onion and garlic; set aside to soften (about 10 min). Cut ends from bananas; using a sharp knife cut down "seams". Place bananas in a bowl of hot water; set aside for 10 min for easier peeling.
- Peel bananas; cut into 1/4-inch thick slices (makes about 3 c.); place in a medium bowl. Add in 1 tsp. salt and sufficient water to cover; set aside for 10 to 15 min.
- In a large saucepan heat oil till warm. Add in onion mix; cook till crisp tender, 3 to 4 min. Add in tomatoes, 2 Tbsp. of parsley, bay leaf, red pepper and remaining three tsp. of salt; cook, stirring frequently till tomatoes are softened, about 4 min. Add in 6 c. water; heat stew till just below boiling.
- In a small bowl combine till smooth, tapioca and 1/2 c. water. Add in tapioca mix and bread crumbs, stirring constantly. Add in white and sweet potatoes, cabbage and liquid removed bananas; simmer, uncovered, till vegetables are almost tender, about 35 min.
- Add in fish; cook till hard, about 5 min. Remove bay leaf; sprinkle topping of 1 tsp. parsley.
- This recipe yields 9 two-c. servings.
- Substitutions: Salmon, shark, halibut, haddock or possibly swordfish.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 400g | |
| Recipe makes 9 servings | |
| Calories 224 | |
| Calories from Fat 58 | 26% |
| Total Fat 6.57g | 8% |
| Saturated Fat 0.58g | 2% |
| Trans Fat 0.16g | |
| Cholesterol 0mg | 0% |
| Sodium 1105mg | 46% |
| Potassium 770mg | 22% |
| Total Carbs 39.46g | 11% |
| Dietary Fiber 5.8g | 19% |
| Sugars 8.49g | 6% |
| Protein 3.78g | 6% |
