Directions:
- Heat the oil in a large pan and cook the onion and garlic until soft and transparent.
- Stir in the tomatoes, tomato puree, vinegar, sugar and bay leaf - bring to the boil.
- Season and stir in the beans.
- Cover and simmer for 3-4 minutes.
- Stir in the fish, cover and cook until piping hot, approximately 5 minutes.
- Serve with cous cous or chunky french bread.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 502.92 Kcal (2106 kJ) | ||
| Calories from fat | 74.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.27g | 13% | |
|---|---|---|---|
| Sodium | 19.36mg | 1% | |
| Potassium | 1812.37mg | 39% | |
| Total Carbs | 80.63g | 27% | |
| Sugars | 4.53g | 18% | |
| Dietary Fiber | 19.64g | 79% | |
| Protein | 29.41g | 59% | |
| Vitamin C | 11.5mg | 19% | |
| Iron | 8.8mg | 49% | |
| Calcium | 116.5mg | 12% | |
| Amount Per 100 g | |||
| Calories | 271.45 Kcal (1137 kJ) | ||
| Calories from fat | 40.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.46g | 13% | |
|---|---|---|---|
| Sodium | 10.45mg | 1% | |
| Potassium | 978.21mg | 39% | |
| Total Carbs | 43.52g | 27% | |
| Sugars | 2.45g | 18% | |
| Dietary Fiber | 10.6g | 79% | |
| Protein | 15.87g | 59% | |
| Vitamin C | 6.2mg | 19% | |
| Iron | 4.8mg | 49% | |
| Calcium | 62.9mg | 12% | |
* 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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