Directions:
- Firm up the flesh of the fish by sprinkling salt on both sides of the filet and letting it stand in a glass bowl for 20 to 25 minutes.
- Thoroughly rinse the salt off the filet under running water. Pat it dry with a paper towel. Cut the fish into serving portions leaving the skin attached.
- Heat oil in a frying pan and fry the fish until cooked through. (Do not coat the fish with flour or batter.).
- Place the rest of the ingredients in a large pot, and bring to the boil, stirring to dissolve the sugar and make sure it does not burn on the bottom of the pot. Simmer for approximately 8 minutes until the onions are cooked but still crisp.
- Layer the pieces of fish and the sauce and onions alternately in a ceramic or glass serving-dish. The last layer of fish should be covered with sauce.
- Refrigerate for up to a week. Best to make at least 6 hours before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 490.21 Kcal (2052 kJ) | ||
| Calories from fat | 105.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.72g | 18% | |
|---|---|---|---|
| Cholesterol | 124.82mg | 42% | |
| Sodium | 104.77mg | 4% | |
| Potassium | 1162.66mg | 25% | |
| Total Carbs | 36.23g | 12% | |
| Sugars | 29.96g | 120% | |
| Dietary Fiber | 1.86g | 7% | |
| Protein | 53.47g | 107% | |
| Vitamin C | 15.2mg | 25% | |
| Iron | 1.4mg | 8% | |
| Calcium | 120.7mg | 12% | |
| Amount Per 100 g | |||
| Calories | 114.59 Kcal (480 kJ) | ||
| Calories from fat | 24.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.74g | 18% | |
|---|---|---|---|
| Cholesterol | 29.18mg | 42% | |
| Sodium | 24.49mg | 4% | |
| Potassium | 271.78mg | 25% | |
| Total Carbs | 8.47g | 12% | |
| Sugars | 7g | 120% | |
| Dietary Fiber | 0.43g | 7% | |
| Protein | 12.5g | 107% | |
| Vitamin C | 3.5mg | 25% | |
| Iron | 0.3mg | 8% | |
| Calcium | 28.2mg | 12% | |
* 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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