Estimated Nutrition (whole recipe, rough)
Counts 10 of 12 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Salmon | 100g cooked | 208 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Sage | 1 tsp ground (0.7g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Capsicum | not in our table | 0 |
| Stew | 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
- 700 gms King fish cut into chunks
- 1 cup each red, yellow, and green capsicum
- 4-6 small carrots, broccoli and cauliflower
- 1 large tomato
- ½ cup parsley
- 1 teaspoon oregano
- Dash of salt and pepper
- 1 teaspoon sage
- 1 package beef stew mix
Directions
Wash and clean the fish and vegetables. Cut the fish into cubes while frozen.
Sauté vegetables and seasoning in a tablespoon of oil so that they don't stick to the pot.
When tender, add fish and two cups of water.
Boil over medium heat stirring frequently until done. This will be about 10-20 minutes.
Add the package of beef stew mix to 1/2 cup of water and then add the remaining ingredients.
Serve with rice or over noodles.
Category:Omanese Recipes
Category:Omanese Soups