Estimated Nutrition (whole recipe, rough)
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Vegetable | 1 tbsp (14g) | 120 |
| Butter | 1 tbsp (14g) | 102 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Capers | 1 tbsp (9g) drained | 2 |
| 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
- half again as
- two cents of the ex- tra cost is in the capers
- 6 people
- six people gen- erously
- 3 lbs
- 1 small onion chopped
- 3 cloves 3 t butter 3 t flour v2 t sugar % t salt dash pepper fuel
- 6 people $0
- 6 people at cost
- one vegetable dish
- salt
- pepper
Directions
Directions — Mix ingredients in or- der given.
Fish Stuffing — No. 2. Cost
1 c cracker crumbs $0.0320
% c melted butter 0625
14 t salt 0001
Va t pepper 0010
% t onion juice .0001
1 t parsley, finely chopped 0014
1 t capers, finely chopped (M
c costs 25c) 0208
1 t pickles, finely chopped (2 c
cost 20c) 0021
Cost $0.1200
Mix ingredients in order given. This makes a dry, crumbly stuffing.
(Notice that here is about the same quantity as before and costs half again as much. Two cents of the ex- tra cost is in the capers — and you can make your own capers out of pickled or green nasturtium seed pods that keep for years and are very good.)
Our Fish Food Value Table.
In the table following the protein is muscle-building food, and the fats and carbohydrates (sugar, starch, etc.), are mutually replaceable, though a given weight of fat produces a little more than twice as much energy as the same weight of carbohydrates. Our food repairs the body and gives it energy — the power to work and ac-
complish. This energy produced by food i,s measured in various ways. One of the most common is to express it in terms of the heat it would take to produce that much energy — and this is known as calories. So that the greater the number of calories the greater the amount of energy pro- duced, and hence the better the fish (or anything else) as a food.
This is a complex scientific matter if gone into deeply, but we can any of us understand this much, and so find the table very useful.
Trout, river .... Trout, salmon . . .
Cod, dry salt
Herring, salt . . Herring, smoked Mackerel, salt . . Sardines
Edible portion. »
82.6 71.6 84.2 75.4 72.5 73.4 64.6 79.2 77.8 70.8 81.5 |46.2 |69.5 |44.4 150.2
16.5 18.6 14.2 18.6 19.5 18.7 22.0 17.6 19.2 17.8 16.2
.4 9.1 0.6 5.2 7.1 7.1
12.8 1.8 2.1
18.9)16.9 21.11 8.5 19.2 22.4
1.2 1.0 1.3 1.0 1.5 1.2 1.4 1.7 1.2 1.2 1.56 16.4 1.2 13.8 7.5
•Whole. fDressed.
Our finest and best known fish.
Baked Sainton and Macaroni.
A recipe that I frequently use with great success.
1 can red salmon $0.1500
y2 package macaroni 0500
1 egg 0411
4 salted crackers 0100
1/2 uint milk 0300
1 T butter 0156
1 t salt 0003
Vi t pepper 0041
Fuel y2 hour (% use) 0071
Cost for 6 people or 5c each. .$0.3082 Cook and drain macaroni well. Place a thick layer in bottom of but- tered casserole or pan, then a layer of the salmon, well minced and mixed with the pepper and part of the milk. Beat the egg well and place on top, followed by a layer of rolled cracker crumbs. Pour balance of milk over all. Put balance of butter on top and bake % hour in moderate oven. This makes the principal dish for lunch or dinner and will serve six people gen- erously.— Mrs. Crawford.
Baked Salmon. Cost.
3 lbs. salmon $0.4500
2 T salt 0016
.0534 .0000 .0032 .0001 .0468 .0027 ..0012 .0002 .0005 .0143
Tomato Sauce.
2 c tomatoes
1 c water
1 small onion chopped (2 T) .
3 T butter
3 T flour
V2 T sugar
% t salt
Dash pepper
Fuel, wood 1 hour (% use)..
Cost for 6 people $0.5740
Serves 6 people at cost of, each .0975
Cook tomatoes, water, onion and cloves, also sugar, for 15 minutes. Melt butter, add flour and stir into mixture, add salt and pepper and cook five minutes. Prepare fish, place in baking pan and pour over % amount of sauce, bake in moderate oven one hour, basting frequently. Remove to platter, pour over remaining sauce and garnish with parsley. Above rich sauce takes place of one vegetable dish; also do not count time of cook- ing sauce, as same will cook while oven is heating.
Thanking you for your interest in Oregon housekeepers. — Mrs. R. B. Bigham, Aloha, Or., Box 39.
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