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By em

fish stew and fungee

from antigua and barbuda
Updated at: Thu, 28 Dec 2023 10:37:53 GMT

Nutrition balance score

Great
Glycemic Index
62
Moderate
Glycemic Load
47
High

Nutrition per serving

Calories472 kcal (24%)
Total Fat3 g (4%)
Carbs75.8 g (29%)
Sugars3.5 g (4%)
Protein34 g (68%)
Sodium479.6 mg (24%)
Fiber5.1 g (18%)
% Daily Values based on a 2,000 calorie diet

Instructions

Step 1
season the cod with the salt, garlic, ginger, thyme and pepper then marinade for 1 hour
BowlBowl
SpoonSpoon
fillets codfillets cod2
saltsalt
garlicgarlic2 cloves
gingerginger1 Tbsp
thymethyme
pepperpepper½ tsp
Step 2
add water to the cornmeal until it becomes a paste
SpoonSpoon
BowlBowl
cornmealcornmeal1 cup
Step 3
boil the water and add salt
Sauce PanSauce Pan
waterwater2 cups
saltsalt
Step 4
add the cornmeal then cover for 5 mins
LidLid
cornmealcornmeal1 cup
Step 5
continue to mix for 10 mins
Wooden SpoonWooden Spoon
Step 6
fry the fish in a frying pan for 2-3 mins on each side
Frying PanFrying Pan
TongsTongs
Step 7
in a different frying pan, cook the onion, bay leaves and garlic for 2 mins
Frying PanFrying Pan
Wooden SpoonWooden Spoon
oniononion110g
bay leavesbay leaves2
garlic clovesgarlic cloves2
Step 8
add the tomato passata and cook for 5 mins
tomato passatatomato passata50g
Step 9
add the water and cook for 10 mins
waterwater½ cup
Step 10
add the fish and cook for 5 mins
fillets codfillets cod2

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