Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cherry | 1 cup (138g) | 87 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Chili | 1 tsp (2.7g) | 8 |
| Clove | 1 tsp ground (2g) | 7 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Salt | 1 tsp (6g) | 0 |
| Plantain | 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
- Whole fish , cleaned
- 2 cloves of garlic , minced
- 1 tablespoon mustard
- 1 tablespoon vinegar
- Chile powder
- Ground red pepper to taste
- 1 medium-sized (250 g ) onion , chopped
- Salt to taste
- Oil for frying
- ½ green pepper, sliced along its length
- Lettuce
- 1 medium-sized cucumber , peeled and sliced
- Plantain , peeled and sliced
- 2 medium-sized cherry tomatoes
Directions
Wash the fish very well and make slashes along the body.
Combine the garlic, mustard, vinegar, chile powder, red pepper, onions, and a pinch of salt. Rub on the fish, and leave to marinate for 15 minutes.
Scrape the onions off the fish, and reserve them.
Heat the oil in a pan over moderate heat. Add the fish, and fry on both sides until browned. Remove and set aside.
Add the marinated onions to the pan. Fry until browned, stirring every 2–3 minutes.
Stir in the green pepper. Reduce the heat to medium, and cook for about 7 minutes. Set aside this sauce.
Combine a dash of vinegar, oil, and mustard to make a dressing. Toss the dressing with the lettuce and cucumber. Set aside
Fry the plantain, and season with salt to taste.
Arrange the salad in a dish, and place the fish in the center. Garnish with tomatoes and plantains. Serve with the reserved sauce.