1/2
2/2
100%
1
Nutrition balance score
Great
Glycemic Index
37
Low
Glycemic Load
6
Low
Nutrition per serving
Calories267.1 kcal (13%)
Total Fat15.4 g (22%)
Carbs14.8 g (6%)
Sugars7.9 g (9%)
Protein19.2 g (38%)
Sodium1407.2 mg (70%)
Fiber5.4 g (19%)
% Daily Values based on a 2,000 calorie diet
Ingredients
5 servings
Instructions
Step 1
Cook the saltfish for 10 minutes and drain off the salt water (2ce)
Step 2
Add the plain cod fish and cook with the saltfish; drain and falke the fish. reserve the 1/4 cup(65ml) fish stock.
Step 3
chopped up all the vegetables
Step 4
Slit the green pepper in four parts leaving the stalk intact to hold it in place.
Step 5
add olive oil to the hot sauce pan over a medium heat, fry the garlic and onions a little bit
Step 6
Add scallions, scotch bonnet; fry a bit. about 1 minute
Step 7
add the fish flakes, stir well, add in chopped tomatoes with the fish stock and stir
Step 8
Add cabbage, carrot, and remaining ingredients except the green pepper. stir. place the green peeper on top and cover to simmer for about 3-4minutes
Step 9
To serve, place the green pepper on the plate, spoon the stew on to the open part, and garnish with red pepper slices. or serve as you desire.
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