Photo: Jonas Ducker
Estimated Nutrition (whole recipe, rough)
290
Calories
3g
Protein
27g
Fat
12g
Carbs
What these numbers assume — 4 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 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
- 4 small fillets
- ½ cup coconut oil
- 1 sprig of fresh parsley
- salt and pepper, to taste
Directions
1
In a cast iron pan, sear the fillet on each side to desired level of completion. In a small pan, melt the coconut oil. Pour 1 tbsp. of coconut oil over the top of the fillet and garnish with the parsley. Serve with Palm veggies.
2
Category:Angolan Recipes
3
Category:Angolan Snacks
Recipe sourced from
fandom