Photo: Elle Hughes
Estimated Nutrition (whole recipe, rough)
1250
Calories
73g
Protein
50g
Fat
128g
Carbs
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Coconut | 1/2 cup shredded (40g) | 283 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Scallop | 100g cooked | 111 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Shrimp | 100g cooked | 99 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| 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
- 2 pounds (900 g ) crabmeat , drained if using canned
- 3 tbsp olive oil
- 4 tomatoes , peeled, seeded and chopped
- 1 tbsp palm oil
- ¾ cup coconut milk
- 2 tbsp fresh chopped parsley
- 2 tbsp fresh chopped green onions
- 4 tbsp flour
- Bread crumbs
- Grated Parmesan cheese
- Salt , to taste
- Pepper , to taste
- Crab shells, scallop shells, or small oven-proof dishes
Directions
1
Heat olive oil and sauté onions until soft.
2
Stir in crabmeat for 3–5 minutes. Add tomatoes and simmer for 5–8 minutes.
3
Add coconut milk, salt, pepper and palm oil, cooking for 3–5 minutes.
4
Remove from heat, add flour at small quantities, stirring continually. Bring the pan back to heat, cooking until you get a cream. Stir in parsley and green onions. Remove from heat.
5
Fill the shells or oven-proof dishes with this mixture, top with bread crumbs mixed with Parmesan cheese.
6
Bake for 15–20 minutes or until lightly brown.
Recipe sourced from
wikibooks