Ingredients:
- 1/2 lb salt cod fish, boneless
- 1/3 onion, chopped
- fresh ground black pepper (to taste)
- 1/2 lime (optional)
Directions:
- Break fish in pieces and place in saucepan with water and boil 10-15 minutes Drain.
- Taste fish at this point to check salt content. If at this point it is still too salty repeat step 1.
- Shred fish with your fingers.
- Heat oil in a skillet and add onion. Stir in the fish, sweet peppers and hot pepper. Fry for 1 to 2 minutes.
- Add the tomato, mix well and cook until tomatoes are just soft. Add freshly grated black pepper. Squeeze half lime over mixture.
- Serve with , coconut bake or other hearty bread and sliced avocado pear.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 78.13 Kcal (327 kJ) | ||
| Calories from fat | 63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7g | 11% | |
|---|---|---|---|
| Sodium | 2.15mg | 0% | |
| Potassium | 101.05mg | 2% | |
| Total Carbs | 3.38g | 1% | |
| Sugars | 1.7g | 7% | |
| Dietary Fiber | 0.9g | 4% | |
| Protein | 0.52g | 1% | |
| Vitamin C | 21.9mg | 37% | |
| Iron | 0.1mg | 0% | |
| Calcium | 8mg | 1% | |
| Amount Per 100 g | |||
| Calories | 130.54 Kcal (547 kJ) | ||
| Calories from fat | 105.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.69g | 11% | |
|---|---|---|---|
| Sodium | 3.59mg | 0% | |
| Potassium | 168.83mg | 2% | |
| Total Carbs | 5.64g | 1% | |
| Sugars | 2.84g | 7% | |
| Dietary Fiber | 1.51g | 4% | |
| Protein | 0.87g | 1% | |
| Vitamin C | 36.7mg | 37% | |
| Iron | 0.1mg | 0% | |
| Calcium | 13.3mg | 1% | |
* 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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