The Ultimate Shark and Bake (A Ture Trinidad and Tobago Recipe)

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The Ultimate Shark and Bake (A Ture Trinidad and Tobago Recipe)
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Ingredients
15
Count
Nutrition
1624
Calories
Total time
60
Minutes
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Ingredients:

Directions:

  1. Fried Bake:.
  2. Sift flour, salt and baking powder.
  3. Add enough water (around 2 1/2 cups) to make a soft dough.
  4. Knead for about 10 minutes.
  5. Leave to rest for 1/2 hour or more.
  6. Divide into 6 portions.
  7. Flatten each portion to a a diameter of 5 to 6 inches; and 1 quarter inch thick.
  8. Oil hands to prevent the dough from sticking to your hands.
  9. Fry in hot oil untli brown, turning once.
  10. Drain on kitchen paper.
  11. Fried Fish:.
  12. Combine chive, thyme, garlic, salt and pepper sauce.
  13. Marinate fish in lime and salt for about 15 minutes.
  14. Drain well and rub with seasoning mixture.
  15. Dip fillets in flour.
  16. Dip fillets in egg.
  17. Dip fillets in breadcrumbs.
  18. Fry on both sides until brown.
  19. Drain throughly on kitchen paper.
  20. The author of this recipe suggested coleslaw as a condiment for the sandwiches.
  21. He tossed some tomatoes and watercress with olive oil, salt and pepper, and suggests a sauce which combines diluted mango chutney with ketchup and chopped garlic.
  22. When slicing fried bake, don't do it all the way through, then insert the shark fillet and top it with the condiment you like the most. Be creative.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1624.07 Kcal (6800 kJ)
Calories from fat 1019.91 Kcal
% Daily Value*
Total Fat 113.32g 174%
Cholesterol 40.92mg 14%
Sodium 3264.01mg 136%
Potassium 836.49mg 18%
Total Carbs 137.46g 46%
Sugars 1.35g 5%
Dietary Fiber 14.71g 59%
Protein 17.3g 35%
Vitamin C 11.6mg 19%
Iron 8.1mg 45%
Calcium 457.4mg 46%
Amount Per 100 g
Calories 358.08 Kcal (1499 kJ)
Calories from fat 224.87 Kcal
% Daily Value*
Total Fat 24.99g 174%
Cholesterol 9.02mg 14%
Sodium 719.66mg 136%
Potassium 184.43mg 18%
Total Carbs 30.31g 46%
Sugars 0.3g 5%
Dietary Fiber 3.24g 59%
Protein 3.81g 35%
Vitamin C 2.6mg 19%
Iron 1.8mg 45%
Calcium 100.8mg 46%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 41.1
    Points
  • 44
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • sugar free,
  • good source of fiber

Bad Points

  • High in Sodium,
  • High in Total Fat

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