
1/2

2/2
100%
1
Nutrition balance score
Good
Glycemic Index
29
Low
Glycemic Load
3
Low
Nutrition per serving
Calories283.7 kcal (14%)
Total Fat8.9 g (13%)
Carbs10.9 g (4%)
Sugars3.4 g (4%)
Protein39.5 g (79%)
Sodium2857.2 mg (143%)
Fiber2.6 g (9%)
% Daily Values based on a 2,000 calorie diet
Ingredients
8 servings
310gsalt cod fish
600gcod fish fillet
4 tablespoonsolive oil
1white onion
large, diced
8cloves garlic
minced
80gfresh scallion
chopped
2yellow bell pepper
diced
2orange bell pepper
diced
400gtomato
chopped
2carrot
large, cubed
1 Tablespoonsfresh parsley
pepper
to taste
1lime
fresh coriander
for garnish
avocado
sliced, for serving
3 Tbscapers
1 tablespoondried thyme
Instructions
Step 1
Cook salt fish for 10 minutes and drain off the salted water (2ce)
Step 2
Add the plain cod fillet and cook together for 10 minutes and drain
Step 3
Heat the pan, add the olive oil, fry garlic and onions for a bit to develop the flavours.
Step 4
Add scallions and carrots, stir for a bit.
Step 5
Add the fish flakes and stir well.
Step 6
Add the tomatoes, chopped peppers, black pepper and lime juice. simmer for 3- 5minutes.
Step 7
Add chopped coriander and parsely, stir and serve. Garnish with avocado wedges. you may also chop up the avocado and mix in as desired
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Notes
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1. 2/3 of the saltfish was replaced by plain cod fish. This helped reduce sodium in the dish and made sure there was enough fish in the recipe. I cooked them together after draining the saltfish so as to give an even tasting fish. I realised the mixed fish tasted more even when it stayed overnight in the fridge.
2. I increased the quantities of the vegetables because I wanted the dish to be more colourful, high in fiber, not too fishy and moist. Seeing the number of servings was large, I reckoned it will definitely benefit from more vegetables and it sure did! The sweetness from the peppers completed the fish taste very well while the additional tomatoes provided more moisture. This dish was an absolute delight. We all ate it up in the house.
3. I added dried thyme for more flavour and capers because for the little zing taste.
4. I double the olive oil as I felt it was too dry when stewing it. This enhanced the texture of the dish.
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