Photo: Caroline Attwood
Estimated Nutrition (whole recipe, rough)
770
Calories
34g
Protein
15g
Fat
120g
Carbs
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
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 lb. fish
- flour for dredging
- 4 medium onions, sliced
- 1 cup white vinegar
- 1 tsp. turmeric
- 2 tsp. curry powder
- 1 tsp. peppercorns
- 2 bay leaves
- 2 tsp. brown sugar
Directions
1
Pre-heat oven to 350 ºF. Wash and pat dry the fish pieces and dip them in flour to coat. In a baking dish, make a bed of the onion slices and lay fish on top. Combine the remaining ingredients and pour over the fish and onions. Cover with a tight-fitting lid or seal with foil and bake for 1 hour. Remove from the oven and let cool, then refrigerate for 2 days before serving.
2
Category:South African Recipes
3
Category:South African Meat Dishes
Recipe sourced from
fandom