Распечатать
E-mail
Add a photoПорций: 1
Ингредиенты
- 4 x Parrot fish, scale and clean, remove fins
- 1 x Clove garlic
- 1 sprg fresh thyme
- 3 Tbsp. Butter
- 2 x Lemons
- 1 lrg Chocho
- 1/2 lb Okra
- 1 tsp Salt
- 1 x Spring onion
- 1 Tbsp. Fish seasoning
- 1 can Tomatoes
- 1 tsp Black pepper
- 1 x Fresh warm pepper
Инструкции
- Wash fish with lemon. Season with black pepper, fish seasoning and salt to taste. Leave to marinate for half an hour.
- Heat frying pan on medium heat with butter. Add in marinated fish, okra, chocho and warm pepper. Cover and leave to simmer for 2 min on a slow heat. Add in onion, crushed garlic, spring onion and fresh thyme.
- Leave to steam for 20 min in a covered pan. Check occasionally.
Languages
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 613g | |
| Calories 451 | |
| Calories from Fat 311 | 69% |
| Total Fat 35.48g | 44% |
| Saturated Fat 22.1g | 88% |
| Trans Fat 0.0g | |
| Cholesterol 92mg | 31% |
| Sodium 2866mg | 119% |
| Potassium 1301mg | 37% |
| Total Carbs 35.27g | 9% |
| Dietary Fiber 12.7g | 42% |
| Sugars 11.14g | 7% |
| Protein 8.01g | 13% |
