Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Pork | 100g cooked | 242 |
| Salmon | 100g cooked | 208 |
| Potato | 1 medium (173g) baked | 161 |
| Onion | 1 medium (110g) | 44 |
| Bacon | 1 slice cooked (8g) | 43 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Thyme | 1 tsp dried (1.4g) | 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 sm whole fish (yellow tail, grunts, etc.) or
- 1 sm larger fish fillets
- 1 sm Hot Peppers as needed
- 1 sm Salt to taste
- 1 sm Lime Juice
- 1 sm Salt Pork diced
- 1 sm Bacon diced
- 1 sm Onions sliced
- 1 sm Tomato Paste as needed
- 1 sm Thyme to taste
- Flour as needed
- 1 can whole tomatoes
- 1 can Potato cut in chunks
Directions
Season whole fish (cleaned and scaled) or larger fish filets cut in serving pieces with hot pepper mashed in salt and lime juice. Refrigerate overnight. In the morning fry fish to a crisp, golden brown. Set aside.
Sauteed diced salt pork and diced bacon in large saucepan. Saute sliced onions in drippings until brown. Reduce heat and add tomato paste, thyme, lime juice, and a small diced hot pepper. Simmer. Brown flour in mixture. Blend a can of whole tomatoes and add to sauce and simmer. It should be a thick, puree-type soup. Add potato chunks and fish; simmer until potatoes are done.
Serve each person a whole fish in lots of gravy and a few pieces of potato. Hot johnnycake on the side is marvelous! This is usually served for breakfast, but is good at any time!
Category:Bahamian Recipes
Category:Bahamian Soups