Directions:
- TO PREPARE SALT FISH: soak salt fish overnight in cold water, drain. Put into a saucepan, covered with fresh cold water, bring to the boil & simmer for about 15 minutes.
- Fry the onion, tomatoes & pepper in heated lard or bacon fat.
- Add the fish & mix thoroughly.
- Season to taste.
- Arrange the yam or potato slices to cover the bottom and sides of a greased ovenproof dish.
- Pile in the fish mixture.
- Dot with butter & milk.
- Sprinkle with parsley & bake in a moderately hot oven for 20 minutes (375° Gas Mark 5).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 296.35 Kcal (1241 kJ) | ||
| Calories from fat | 169.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.86g | 29% | |
|---|---|---|---|
| Cholesterol | 46.11mg | 15% | |
| Sodium | 16.17mg | 1% | |
| Potassium | 128.47mg | 3% | |
| Total Carbs | 17.31g | 6% | |
| Sugars | 3.78g | 15% | |
| Dietary Fiber | 1.77g | 7% | |
| Protein | 10.82g | 22% | |
| Vitamin C | 16.2mg | 27% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 19.9mg | 110% | |
| Calcium | 76mg | 8% | |
| Amount Per 100 g | |||
| Calories | 210.26 Kcal (880 kJ) | ||
| Calories from fat | 120.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.38g | 29% | |
|---|---|---|---|
| Cholesterol | 32.72mg | 15% | |
| Sodium | 11.47mg | 1% | |
| Potassium | 91.15mg | 3% | |
| Total Carbs | 12.28g | 6% | |
| Sugars | 2.68g | 15% | |
| Dietary Fiber | 1.26g | 7% | |
| Protein | 7.67g | 22% | |
| Vitamin C | 11.5mg | 27% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 14.1mg | 110% | |
| Calcium | 53.9mg | 8% | |
* 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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