Photo: Monika Grabkowska
Estimated Nutrition (whole recipe, rough)
1297
Calories
74g
Protein
41g
Fat
154g
Carbs
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Haddock | 100g cooked | 112 |
| Bacon | 1 slice cooked (8g) | 43 |
| Bell Pepper | 1 medium (119g) | 31 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| 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
- 1 lb. cod or haddock fillets, cut into 1-inch pieces
- 1 lb. of small red potatoes
- 2 tsp. olive oil
- 3 tbsp. chopped Canadian bacon
- 1 red bell pepper, cut into med. pieces
- 1 green bell pepper, cut into med. pieces
- 2 or 3 cloves of garlic
- 2 tbsp. of flour
- 11/2 cups of low-fat milk
- 1/2 tsp. salt
- 1/4 tsp. cayenne pepper
Directions
1
Cook the potatoes until just tender, use a medium pot.
2
In a large skillet heat the oil ( don't burn it) use med. heat
3
Put bacon, peppers, garlic and cook until the peppers are somewhat soft
4
Add flour into pan, stir into cooked ingredients. Now stir in milk, salt and cayenne pepper. Bring all to a boil.
5
Place the fish on top, reduce to simmer, cover and cook until the fish is opaque, around 5 minutes or so ( unless you like Sushi).
Recipe sourced from
fandom