Directions:
- Bake the yam with the skin on until cooked.
- Cut it in half while still hot. Take out the flesh, leaving the skin whole in the shape of a boat.
- Mash yam with a fork. Mix the flesh with the flaked fish, chopped tomato, and.
- Milk or coconut cream.
- Put the yam mixture back into the skin. Sprinkle grated cheese on top.
- Bake for about 15–20 minutes or until the cheese melts. Serve hot.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 844.14 Kcal (3534 kJ) | ||
| Calories from fat | 352.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 39.21g | 60% | |
|---|---|---|---|
| Cholesterol | 121.37mg | 40% | |
| Sodium | 514.61mg | 21% | |
| Potassium | 901.54mg | 19% | |
| Total Carbs | 83.08g | 28% | |
| Sugars | 79.94g | 320% | |
| Dietary Fiber | 0.91g | 4% | |
| Protein | 39.1g | 78% | |
| Vitamin C | 15.1mg | 25% | |
| Iron | 2.6mg | 15% | |
| Calcium | 353.8mg | 35% | |
| Amount Per 100 g | |||
| Calories | 220.8 Kcal (924 kJ) | ||
| Calories from fat | 92.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.26g | 60% | |
|---|---|---|---|
| Cholesterol | 31.75mg | 40% | |
| Sodium | 134.61mg | 21% | |
| Potassium | 235.82mg | 19% | |
| Total Carbs | 21.73g | 28% | |
| Sugars | 20.91g | 320% | |
| Dietary Fiber | 0.24g | 4% | |
| Protein | 10.23g | 78% | |
| Vitamin C | 4mg | 25% | |
| Iron | 0.7mg | 15% | |
| Calcium | 92.5mg | 35% | |
* 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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