Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 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 |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Potato | 1 medium (173g) baked | 161 |
| Halibut | 100g cooked | 140 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Haddock | 100g cooked | 112 |
| Butter | 1 tbsp (14g) | 102 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Water | 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 cup onions, chopped finely
- 1/2 cup green peppers, chopped
- 1 tsp. salt
- 1/4 tsp. cayenne pepper
- 4 oz. oil or margarine
- 1 6-oz. can tomato paste
- 3 6-oz. cans water
- 8 1/2-lb. pieces fish fillet such as haddock, halibut, etc.
- 8 wedges cabbage, 2 inches wide
- 8 halves sweet potato
- 1 4-oz. jar whole pimientos
- 1 cup cooked rice
- 8 cups cooked rice
- hot chili pepper (from a jar)
Directions
In a 6-quart Dutch oven: Sauté: 1 cup ONIONS, chopped finely, 1/2 cup GREEN PEPPERS, chopped, 1 tsp. SALT and 1/4 tsp. CAYENNE PEPPER in 4 oz. OIL or MARGARINE until lightly browned.
Add: 1 6-oz. can TOMATO PASTE and 3 6-oz. cans WATER.
Blend smooth. Lay 8 1/2-lb. pieces FISH FILLET such as haddock, halibut, etc., at bottom of pan.
Lay over fish: 8 wedges CABBAGE, 2 inches wide 8 halves SWEET POTATO. Cover tightly and simmer for one hour over low heat until vegetables and fish are done.
Add 1 4-oz. jar WHOLE PIMIENTOS and cook for 2 minutes longer.
In a large soup plate: Arrange 1 cup COOKED RICE as a bed. Place 1 FISH PORTION in the center.
Arrange around the fish: 1 CABBAGE WEDGE, 1 SWEET POTATO HALF, 1 WHOLE PIMIENTO, HOT CHILI PEPPER (from a jar).
Category:Senegalese Recipes
Category:Senegalese Meat Dishes