Directions:
- Pierce potatoes with a fork. Arrange potatoes in a circle on a paper towel in bottom of microwave oven. Microwave at HIGH 10 minutes, rearranging potatoes after 5 minutes. Wrap potatoes in a towel, and let stand 5 minutes. Peel and cube potatoes; set aside.
- Combine onion and next 14 ingredients (onion through bay leaf) in a 3-quart casserole; stir well. Cover with casserole lid, and microwave at HIGH 10 minutes, stirring after 5 minutes. Stir in potato, shrimp, and fish. Cover and microwave at HIGH 3 minutes or until fish flakes easily when tested with a fork. Discard bay leaf.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 430.45 Kcal (1802 kJ) | ||
| Calories from fat | 142.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.79g | 24% | |
|---|---|---|---|
| Cholesterol | 71.43mg | 24% | |
| Sodium | 1187.38mg | 49% | |
| Potassium | 1030.3mg | 22% | |
| Total Carbs | 49.89g | 17% | |
| Sugars | 4.75g | 19% | |
| Dietary Fiber | 5.25g | 21% | |
| Protein | 19.5g | 39% | |
| Vitamin C | 34.3mg | 57% | |
| Iron | 2.8mg | 16% | |
| Calcium | 67.8mg | 7% | |
| Amount Per 100 g | |||
| Calories | 112.47 Kcal (471 kJ) | ||
| Calories from fat | 37.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.13g | 24% | |
|---|---|---|---|
| Cholesterol | 18.66mg | 24% | |
| Sodium | 310.23mg | 49% | |
| Potassium | 269.19mg | 22% | |
| Total Carbs | 13.03g | 17% | |
| Sugars | 1.24g | 19% | |
| Dietary Fiber | 1.37g | 21% | |
| Protein | 5.1g | 39% | |
| Vitamin C | 9mg | 57% | |
| Iron | 0.7mg | 16% | |
| Calcium | 17.7mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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