Estimated Nutrition (whole recipe, rough)
Counts 12 of 15 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Marjoram | not in our table | 0 |
| Water | not in our table | 0 |
| Sauce | 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
- 8 flying fish fillets
- 3 limes
- 1 tbs salt
- 3 tbs Barbadian Seasoning
- 1 large onion sliced
- 6 cloves garlic minced
- 1 green bell pepper cut in julienne strips
- ˝ oz fresh thyme
- ˝ oz fresh marjoram
- 1 tsp parsley chopped
- 1 large tomato chopped
- 1 tsp limejuice
- 2 cups water
- ˝ tsp hot pepper sauce
- ˝ tsp curry powder
- 3 tbs margarine
- seasoned salt to taste
Directions
Rub the fish with the juice of the limes and the salt and leave to stand for 10 minutes.
Rinse the fish and pat dry with paper towels, then rub in the Barbadian Seasoning. Roll each up (like a sausage) and secure with a toothpick.
Heat the margarine in a saucepan and sauté the onion and garlic for 3 minutes, or until the onions become transparent.
Add the tomato and parsley and continue to cook for a further 2 minutes. Tie the thyme and marjoram together and add to the pan together with the remaining ingredients - except the fish.
Bring to the boil, then reduce the heat and simmer for 10 minutes. Add the fish and continue to simmer for 10 minutes.
Category:Barbadian Recipes
Category:Barbadian Meat Dishes