Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Beer | 1/4 cup (60ml) for cooking | 43 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Sunflower Oil | 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
- 10 ml sunflower oil
- 1 medium onion, sliced
- 2 cloves garlic, crushed
- 1 medium green sweet pepper, seeded and sliced or 1 green chilli, seeded and chopped
- 2 tuna steaks, trimmed
- 500 g hake or kingklip, filleted and cut into portions
- 24 - 36 mussels, cleaned
- 5 ml salt
- 5 ml chopped fresh oregano
- 1 bay leaf
- 5 ml lemon juice
- 30 ml tomato paste
- 125 ml beer or dry white wine
Directions
Heat the oil in a cast-iron pot and sauté the onion and garlic for about 5 minutes, or until the onion is transparent.
Add the green peppers or chilli, tuna, hake or kingklip and mussels, then stir in the remaining ingredients. Simmer over the coals for 30 - 45 minutes, or until the fish is tender.
Serve immediately with Pot Bread or cooked brown rice.
Category:South African Recipes
Category:South African Meat Dishes