Estimated Nutrition (whole recipe, rough)
Counts 13 of 16 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Peanut | 1 oz (28g) | 161 |
| Butter | 1 tbsp (14g) | 102 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Plum | 1 medium (66g) | 30 |
| Walnut | 1 walnut half (4g) | 26 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Spinach | 1 cup raw (30g) | 7 |
| Almond | 1 almond (1.2g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Chard | not in our table | 0 |
| Rape | not in our table | 0 |
| Nuts | 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
- 100 g (4 oz) butter, plus a little for frying the fish
- ½ medium onion, very finely chopped
- 4 plum tomatoes, skinned, seeded and diced
- 2 garlic cloves, finely chopped
- 450 g (1 lb) spring cabbage, chard, rape greens or spinach, very finely chopped
- 400 g (14 oz) fish fillets
- 2 tablespoons lemon juice
- 1 level dessertspoon chopped fresh parsley
- 1 tablespoon ground fresh nuts, for example, peanuts, almonds, walnuts, etc. (optional)
- lemon wedges, to garnish
Directions
Melt half the butter in a pan and sauté the onion and tomatoes for a few minutes until soft.
Add the garlic and cabbage, cover the pan, and cook over a low heat for about 6 minutes until tender,
checking and stirring from time to time. Meanwhile, heat a knob of butter in a pan and quickly fry
the fish fillets on both sides until golden. Remove from the pan and keep warm.
Wipe out the pan, put in the remaining butter, and cook for a few moments until golden.
Stir in the lemon juice and parsley, heat through and pour over the fish.
Garnish with the nuts and lemon wedges.
Category:Zambian Recipes
Category:Zambian Meat Dishes