Directions:
- Trim and clean the fish and salt slightly.
- Set aside.
- Pour the olive oil into a large flameproof casserole.
- Heat, then add the onions and brown.
- Add the garlic, parsley, chillies and bay leaves, then add the tomatoes and vinegar.
- Stew for a while, stirring occasionally.
- Do not allow the ingredients to burn and stick.
- Pour over a little water and add the peppercorns, piri piri sauce, salt and nutmeg to taste.
- Bring to the boil.
- Meanwhile, rinse the fish to remove the excess salt.
- Cut into slices.
- Add the fish to the stew in layers, with the tougher fish at the bottom.
- Layer the strips of green pepper between each layer of fish.
- Spread the butter over the bread.
- Place the bread over the top of the dish.
- Cover and cook over a low heat, shaking the casserole from time to time to prevent sticking; do not uncover.
- When the contents begin to boil, and the liquid has soaked and covered the bread completely, the dish is ready to serve.
- Place a slice of bread on each plate and ladle over the rest of the stew.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 981.25 Kcal (4108 kJ) | ||
| Calories from fat | 570.69 Kcal | ||
| % Daily Value* | |||
| Total Fat | 63.41g | 98% | |
|---|---|---|---|
| Cholesterol | 480.65mg | 160% | |
| Sodium | 340.65mg | 14% | |
| Potassium | 1637.51mg | 35% | |
| Total Carbs | 26.93g | 9% | |
| Sugars | 9.62g | 38% | |
| Dietary Fiber | 6.15g | 25% | |
| Protein | 73.99g | 148% | |
| Vitamin C | 73.3mg | 122% | |
| Vitamin A | 3.8mg | 127% | |
| Iron | 5.5mg | 30% | |
| Calcium | 308.2mg | 31% | |
| Amount Per 100 g | |||
| Calories | 142.78 Kcal (598 kJ) | ||
| Calories from fat | 83.04 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.23g | 98% | |
|---|---|---|---|
| Cholesterol | 69.94mg | 160% | |
| Sodium | 49.57mg | 14% | |
| Potassium | 238.27mg | 35% | |
| Total Carbs | 3.92g | 9% | |
| Sugars | 1.4g | 38% | |
| Dietary Fiber | 0.9g | 25% | |
| Protein | 10.77g | 148% | |
| Vitamin C | 10.7mg | 122% | |
| Vitamin A | 0.6mg | 127% | |
| Iron | 0.8mg | 30% | |
| Calcium | 44.8mg | 31% | |
* 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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