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Old Time Brown Stew Fish

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  • 4 people already cooked this dish.
  • Total: 33min
    Preparation: 10min
    Cooking: 23min
  • Portions: 6
  • Difficulty: Easy

Ingredients

  • 2 Pounds Snapper fillet
  • 2 Teaspoons Garlic chopped
  • 10 grams MAGGI® Season-Up Fish
  • 1/2 Tablespoon Lime Juice
  • 1/2 Cup Onion cut in strips
  • 1/4 Cup Carrots cut in strips
  • 1/4 Cup Sweet Pepper cut into small dices
  • 1/2 Cup Tomatoes cut into dices
  • 1 Teaspoon Scotch Bonnet chopped
  • 1 Tablespoon Escallion chopped
  • 2 Sprigs Thyme
  • 4 grams MAGGI® Onion and Garlic Flavoured Seasoning Cubes 1 cube
  • 2 Cups Water
  • 1/4 Cup Oil
  • 2 Tablespoons Soy sauce
  • 2 Tablespoons Ketchup

Instructions

  1. Marinate fish with garlic, Maggi Fish Flavour Season Up and lime juice. Marinate for 10 minutes.

  2. In hot pan place oil. Drain excess liquid from fish and fry on both sides for 4 minutes. Remove from oil and drain on absorbent paper to remove excess oil.

  3. In the same pan sauté onions, carrots, bell peppers, tomatoes and scallion for approximately 3 minutes.

  4. Add water to pan, along with thyme Maggi Onion and Garlic Boullion Cube, ketchup and soy sauce and simmer for 5 minutes.

  5. Place fish into sauce and cook for 5 minutes or until sauce slightly thickens.

Utensils

  • Utensilio Bowl
  • Utensilio Pan
  • Utensilio Flipper

Nutritional information 257kcal = 1,074kj /per portion

  • 0.23 Added sugar
  • 256.62 Calories Energy
  • 66.64 Milligrams Calcium
  • 32.29 Grams Protein
  • 0.74 Milligrams Iron
  • 739.17 Milligrams Potassium
  • 5.11 Grams Carbohydrates
  • 2.35 Grams Sugars
  • 0.82 Grams Fiber
  • 751.61 Milligrams Sodium
  • 11.48 Grams Fats
  • 1.97 Grams Saturated Fats
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What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?
Room for Balance Improvement (0 - 44)
This menu has room to improve its nutritional balance to help you meet dietary and nutritional recommendations.
Good Balance (45 - 69)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
Great Balance (70 - 100)
This menu has great nutritional balance, providing a good variety of food groups and key nutrients.
The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data.
Protein
32.3gs / 51%
Carbohydrates
5.1gs / 9%
Fats
11.5gs / 40%
The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

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