Estimated Nutrition (whole recipe, rough)
Counts 18 of 20 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 18 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Snapper | 100g cooked | 128 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Haddock | 100g cooked | 112 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Pollock | not in our table | 0 |
| Meat | 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
- =
- 1 1/2 pounds fish fillets (cod, haddock, pollock, or snapper)
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 2 cloves garlic, minced
- 2 teaspoons parsley flakes
- 1/2 teaspoon ground thyme
- 1/4 teaspoon ground allspice
- 2 tablespoons olive oil or vegetable oil
- 1 onion, halved and sliced
- 1 tablespoon lemon juice
- 1/2 cup sherry
- 1 14-1/2 to 16-ounce can tomatoes, including juice (2 cups)
- 1 pound peeled, deveined raw shrimp
- 6 to 8 ounces crab meat
- 1 tablespoon cornstarch
- Ground red pepper
- 3 to 4 cups hot cooked rice
- =
Directions
Cut fish into serving pieces. Combine salt, black pepper, garlic, parsley, thyme and allspice. Rub into fish. Cover and refrigerate.
Heat oil in large Dutch oven or stockpot. Add onion and cook over medium heat until onion is soft but not brown. Add fish in single layer. Cover and cook 5 minutes. Turn fish; cover, and cook 5 minutes. Add lemon juice, sherry and tomatoes, chopped, including juice. Cover, bring just to a boil and cook 5 minutes. Add shrimp, crab meat and cornstarch dissolved in 2 tablespoons water. Bring to a boil and cook, stirring, until shrimp are pink and mixture thickens (about 3 minutes). Season to taste with red pepper and salt. Serve over rice in soup bowls.