Photo: Markus Spiske
Pan-fried fillets of sea bass with tomato and lime salsa and cou-cou
27 ingredients
30 min + 30 min
Serves 4
openrecipes
Estimated Nutrition (whole recipe, rough)
815
Calories
19g
Protein
27g
Fat
127g
Carbs
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Scotch | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 limes
- 2 tbsp chopped fresh coriander
- 3 sprigs fresh parsley
- 5 sprigs fresh thyme
- ½ tsp ground allspice
- 1 tsp Worcestershire sauce
- 1 Scotch bonnet chilli
- 2 spring onions
- 3 tbsp olive oil
- salt and freshly ground black pepper
- 4 x 100g/3½oz sea bass
- 800g/1¾lb ready-made polenta
- 100g/3½oz plain flour
- salt or freshly ground black pepper
- 2 tbsp vegetable oil
- 4 sprigs fresh thyme
- 30g/1oz butter
- 125g/4½oz okra
- 1 onion
- 2 garlic
- pinch salt
- 1 tbsp vegetable oil
- 2 large ripe tomatoes, cut into 2cm/¾in cubes
- 2 spring onions
- 1 Scotch bonnet chilli
- 1 lime
- salt and freshly ground black pepper
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcfood ·
Recipe sourced from
openrecipes