African Cooking: Recipes

Introductory Notes
How to Buy, Open and, Prepare a Coconut
TO OPEN THE COCONUT:
TO GRATE COCONUT:
TO MAKE COCONUT MILK:
How to Prepare and Seal Canning Jars
How to Handle Hot Chilies
Soups
Mtori (PLANTAIN AND BEEF SOUP)
Cape Malay Bean Soup
Peanut Soup
Potato Soup with Bacon and Croutons
Green Pea Soup with Mint
Curried Fish Soup
Kaltschale (COLD BUTTERMILK SOUP)
Cucumber and Potato Soup
Cold Avocado and Tomato Soup
Seafood
Boulettes de Poisson (DEEP FRIED FISH BALLS WITH TOMATO SAUCE)
Fish lmojo (FISH AND SHRIMP SALAD)
Pâté Africain (COLD GROUND FISH AND POTATO SALAD)
Avocado Stuffed with Smoked Fish
Calalou aux Fruits de Mer (SPINACH, LAMB AND SEAFOOD STEW)
Pickled Fish
Gesmoorde Vis (SALT COD AND POTATOES WITH TOMATO SAUCE)
Samaki Kavu (SALT COD AND PEANUT CURRY)
Fresh Cod with Coconut Sauce
Peixe à Lumbo (FISH AND SHRIMP STEW)
Crayfish Curry (Lobster Curry)
Camarão GreIhado Piripiri (BROILED MARINATED SHRIMP WITH LEMON BUTTER)
Camarão à Laurentina (SHRIMP IN COCONUT MILK SAUCE)
Meat
Poultry
Rice, Roots and Legumes
Vegetables and Salads
Preserves and Condiments
Breads, Cookies and Pies
Desserts
Mail-Order Sources
               Next
Seafood
Boulettes de Poisson
DEEP FRIED FISH BALLS WITH TOMATO SAUCE
To make about 24 one-inch fish balls
SAUCE
1/4 cup peanut or vegetable oil
1 cup finely chopped onions
2 tablespoons finely chopped garlic
1 medium-sized firm ripe tomato, peeled, seeded and finely chopped (see diced tomato salad, page 61)
1 tablespoon tomato paste
2 tablespoons ground dried shrimp (see Glossary)
1/4 teaspoon ground ginger
1/4 teaspoon ground hot red pepper
1/4 teaspoon white pepper
1/2 teaspoon salt
FISH BALLS
1 cup coarsely crumbled hard-crusted French-style bread
2 pounds striped bass or red snapper fillets, skinned and cut into small pieces
1/4 cup finely chopped fresh parsley
1/4 cup finely chopped scallions, including the green tops
1 tablespoon finely chopped garlic
1/4 teaspoon white pepper
1 teaspoon salt
1 cup flour
Peanut or vegetable oil for deep frying
2 lemons each cut lengthwise into 6 wedges for garnish

   First prepare the sauce: In a heavy 8- to 10-inch skillet, heat the 1/4 cup of oil over moderate heat until a light haze forms above it. Drop in the onions and garlic and, stirring frequently, cook for about 5 minutes, until the onions are soft and translucent but not brown. Watch carefully for any sign of burning and regulate the heat accordingly.

   Add the tomato, tomato paste, ground dried shrimp, ginger, red pepper, white pepper and salt and, stirring constantly, cook briskly until most of the liquid in the pan has evaporated and the sauce is thick enough to hold its shape lightly in a spoon. Remove the pan from the heat, taste for seasoning, and set aside.

   In a deep bowl, combine the crumbled bread and 1 cup of boiling water and soak the bread for 5 minutes. Squeeze the bread completely dry, and discard the water. Add the fish, parsley, scallions, garlic, white pepper and salt, and stir well. Place a cup or so of the fish mixture at a time in the jar of an electric blender and blend at high speed for 30 seconds. Turn off the machine, scrape down the sides of the jar with a rubber spatula, and blend again until the ingredients become a thick, smooth paste. Transfer the Paste to a clean bowl and proceed to blend the remaining fish mixture.

   To shape each fish ball, dust your hands lightly with flour and sprinkle a heavy coating of flour on a counter or tabletop. Scoop up about 2 tablespoons of the fish paste and roll it on the flat floured surface until it forms a round firm ball about 1 inch in diameter. As they are shaped, arrange the balls side by side on wax paper. Refrigerate for at least 30 minutes, or until the balls are firm.

   Preheat the oven to its lowest setting. Line a large baking sheet with a double thickness of paper towels and place it in the middle of the oven.

   Pour oil into a deep fryer or large, heavy saucepan to a depth of 2 to 3 inches, and heat the oil until it reaches a temperature of 375° on a deep-frying thermometer.

   Deep-fry the fish bails, 5 or 6 at a time, turning them frequently with a slotted spoon for about 5 minutes, or until they are a deep golden brown on all sides. As they brown, transfer them to the lined baking sheet and keep them warm in the oven while you proceed to fry the remaining balls.

   To serve, arrange the boulettes de poisson attractively on a heated platter and surround them with the lemon wedges. Reheat the reserved sauce over low heat and present it separately in a small bowl or sauceboat.


Customer: Login to Add Recipe Data to Diet Tracker
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Time :
Servings
Average Servings per Recipe is: 24
Add_RecipeNutrientData
Total Moisture: 1221.16171947917
Total Calorie: 3265.56777083333
Total Protein: 225.627606875
Total Total_Fat: 161.357110625
Total Ash: 28.2558717708333
Total Carbohydrate: 226.068274583333
Total Fiber: 19.976346875
Total Sugar: 24.364465
Total Calcium: 0.713591645833333
Total Iron: 0.0169486003125
Total Magnesium: 0.442485416666666
Total Phosphorus: 2.35964530208333
Total Potassium: 5.35775763541667
Total Sodium: 5.07908358333333
Total Zinc: 0.00730436145833333
Total Copper: 0.00116044248958333
Total Manganese: 0.00314106964583333
Total Selenium: 0.000430975261458334
Total Vit_C: 0.168896604166667
Total Thiamin: 0.00272739114583333
Total Riboflaven: 0.00128606309375
Total Niacin: 0.01993813084375
Total Panto_Acid: 0.00893594361458333
Total Vit_B6: 0.00468083489583334
Total Folate_Tot: 0.505033010416667
Total Folic_Acid: 0.28106
Total Food_Folate: 0.223973010416667
Total Folate_DFE: 0.701593010416667
Total CholineTot: 0.66860278125
Total Vit_B12: 0.02789685875
Total Vit_A: 4.04085235416667
Total Vit_A_RAE: 0.459988677083333
Total Retinol: 0.309465177083333
Total Alpha_Carot: 0.13055
Total Beta_Carot: 1.71241275
Total Beta_Crypt: 0.061734
Total Lycopene: 7.76703
Total Lut_Zea: 1.4565585
Total Vit_E: 0.042027750625
Total Vit_D: 0.0925083333333333
Total Vit_D_IU: 3.69976666666667
Total Vit_K: 0.319273501041667
Total FA_Sat: 0.01385059559375
Total FA_Mono: 0.104675231166667
Total FA_Poly: 0.0314137602708333
Total Cholesterol: 0.372673704479167


Breakdown By Ingredients:

SAUCE


Number of Grams: 5.4484375
Total Moisture: 4.03129890625
Total Calorie: 7.08296875
Protein: 0.1885159375
Total Fat: 0.2865878125
Total Ash: 0.03759421875
Total Carbohydrate: 0.878288125
Total Fiber: 0.0054484375
Total Sugar: 0.06974
Total Calcium: 1.19865625
Total Iron: 0.01689015625
Total Magnesium: 0.435875
Total Phosphorus: 2.669734375
Total Potassium: 5.284984375
Total Sodium: 7.409875
Total Zinc: 0.0207040625
Total Copper: 0.004086328125
Total Manganese: 0.00991615625
Total Seleneium: 0.1253140625
Total Vit_C: 0.02179375
Total Thiamin: 0.00207040625
Total Riboflavin: 0.004195296875
Total Niacin: 0.074371171875
Total Panto_Acid: 0.012585890625
Total Vit_B6: 0.00424978125
Total Folate_Tot: 0.272421875
Total Folic_Acid: 0
Total Food_Folate: 0.272421875
Total Folate_DFE: 0.272421875
Total Choline_Tot: 0.381390625
Total Vit_B12: 0.002179375
Total Vit_A_IU: 7.51884375
Total Vit_A_RAE: 2.015921875
Total Retinol: 2.015921875
Total Alpha_Carot: 0
Total Beta_Carot: 0.435875
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.0076278125
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.0272421875
Total FA_Sat: 0.158495046875
Total FA_Mono: 0.090662
Total FA_Poly: 0.01841571875
Total Cholesterol: 0.75351890625

1/4 cup peanut or vegetable oil


Number of Grams: 56
Total Moisture: 0
Total Calorie: 495.04
Protein: 0
Total Fat: 56
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0
Total Iron: 0
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 0
Total Zinc: 0
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 12.208
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 3.64616
Total FA_Mono: 40.31496
Total FA_Poly: 9.57488
Total Cholesterol: 0

1 cup finely chopped onions


Number of Grams: 160
Total Moisture: 142.576
Total Calorie: 64
Protein: 1.76
Total Fat: 0.16
Total Ash: 0.56
Total Carbohydrate: 14.944
Total Fiber: 2.72
Total Sugar: 6.784
Total Calcium: 36.8
Total Iron: 0.336
Total Magnesium: 16
Total Phosphorus: 46.4
Total Potassium: 233.6
Total Sodium: 6.4
Total Zinc: 0.272
Total Copper: 0.0624
Total Manganese: 0.2064
Total Seleneium: 0.8
Total Vit_C: 11.84
Total Thiamin: 0.0736
Total Riboflavin: 0.0432
Total Niacin: 0.1856
Total Panto_Acid: 0.1968
Total Vit_B6: 0.192
Total Folate_Tot: 30.4
Total Folic_Acid: 0
Total Food_Folate: 30.4
Total Folate_DFE: 30.4
Total Choline_Tot: 9.6
Total Vit_B12: 0
Total Vit_A_IU: 3.2
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 1.6
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 6.4
Total Vit_E: 0.032
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.64
Total FA_Sat: 0.0672
Total FA_Mono: 0.0208
Total FA_Poly: 0.0272
Total Cholesterol: 0

2 tablespoons finely chopped garlic


Number of Grams: 16.8
Total Moisture: 9.84144
Total Calorie: 25.032
Protein: 1.06848
Total Fat: 0.084
Total Ash: 0.252
Total Carbohydrate: 5.55408
Total Fiber: 0.3528
Total Sugar: 0.168
Total Calcium: 30.408
Total Iron: 0.2856
Total Magnesium: 4.2
Total Phosphorus: 25.704
Total Potassium: 67.368
Total Sodium: 2.856
Total Zinc: 0.19488
Total Copper: 0.050232
Total Manganese: 0.280896
Total Seleneium: 2.3856
Total Vit_C: 5.2416
Total Thiamin: 0.0336
Total Riboflavin: 0.01848
Total Niacin: 0.1176
Total Panto_Acid: 0.100128
Total Vit_B6: 0.20748
Total Folate_Tot: 0.504
Total Folic_Acid: 0
Total Food_Folate: 0.504
Total Folate_DFE: 0.504
Total Choline_Tot: 3.864
Total Vit_B12: 0
Total Vit_A_IU: 1.512
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.84
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 2.688
Total Vit_E: 0.01344
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.2856
Total FA_Sat: 0.014952
Total FA_Mono: 0.001848
Total FA_Poly: 0.041832
Total Cholesterol: 0

1 medium-sized firm ripe tomato, peeled, seeded and finely chopped (see diced tomato salad, page 61)


Number of Grams: 123
Total Moisture: 116.2596
Total Calorie: 22.14
Protein: 1.0824
Total Fat: 0.246
Total Ash: 0.615
Total Carbohydrate: 4.7847
Total Fiber: 1.476
Total Sugar: 3.2349
Total Calcium: 12.3
Total Iron: 0.3321
Total Magnesium: 13.53
Total Phosphorus: 29.52
Total Potassium: 291.51
Total Sodium: 6.15
Total Zinc: 0.2091
Total Copper: 0.07257
Total Manganese: 0.14022
Total Seleneium: 0
Total Vit_C: 16.851
Total Thiamin: 0.04551
Total Riboflavin: 0.02337
Total Niacin: 0.73062
Total Panto_Acid: 0.10947
Total Vit_B6: 0.0984
Total Folate_Tot: 18.45
Total Folic_Acid: 0
Total Food_Folate: 18.45
Total Folate_DFE: 18.45
Total Choline_Tot: 7.38
Total Vit_B12: 0
Total Vit_A_IU: 1024.59
Total Vit_A_RAE: 51.66
Total Retinol: 0
Total Alpha_Carot: 124.23
Total Beta_Carot: 552.27
Total Beta_Crypt: 0
Total Lycopene: 3164.79
Total Lut_Zea: 151.29
Total Vit_E: 0.6642
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 9.717
Total FA_Sat: 0.03444
Total FA_Mono: 0.03813
Total FA_Poly: 0.10209
Total Cholesterol: 0

1 tablespoon tomato paste


Number of Grams: 16
Total Moisture: 11.76
Total Calorie: 13.12
Protein: 0.6912
Total Fat: 0.0752
Total Ash: 0.448
Total Carbohydrate: 3.0256
Total Fiber: 0.656
Total Sugar: 1.9488
Total Calcium: 5.76
Total Iron: 0.4768
Total Magnesium: 6.72
Total Phosphorus: 13.28
Total Potassium: 162.24
Total Sodium: 9.44
Total Zinc: 0.1008
Total Copper: 0.0584
Total Manganese: 0.04832
Total Seleneium: 0.848
Total Vit_C: 3.504
Total Thiamin: 0.0096
Total Riboflavin: 0.02448
Total Niacin: 0.49216
Total Panto_Acid: 0.02272
Total Vit_B6: 0.03456
Total Folate_Tot: 1.92
Total Folic_Acid: 0
Total Food_Folate: 1.92
Total Folate_DFE: 1.92
Total Choline_Tot: 6.08
Total Vit_B12: 0
Total Vit_A_IU: 244
Total Vit_A_RAE: 12.16
Total Retinol: 0
Total Alpha_Carot: 4.64
Total Beta_Carot: 144.16
Total Beta_Crypt: 0
Total Lycopene: 4602.24
Total Lut_Zea: 0
Total Vit_E: 0.688
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.824
Total FA_Sat: 0.016
Total FA_Mono: 0.01072
Total FA_Poly: 0.0256
Total Cholesterol: 0

2 tablespoons ground dried shrimp (see Glossary)


Number of Grams: 28.3333333333333
Total Moisture: 23.5195
Total Calorie: 20.1166666666667
Protein: 3.85616666666667
Total Fat: 0.286166666666667
Total Ash: 0.527
Total Carbohydrate: 0.257833333333333
Total Fiber: 0
Total Sugar: 0
Total Calcium: 15.3
Total Iron: 0.0595
Total Magnesium: 6.23333333333333
Total Phosphorus: 69.1333333333333
Total Potassium: 32.0166666666667
Total Sodium: 160.366666666667
Total Zinc: 0.274833333333333
Total Copper: 0.0515666666666667
Total Manganese: 0.00821666666666667
Total Seleneium: 8.38666666666667
Total Vit_C: 0
Total Thiamin: 0.00566666666666667
Total Riboflavin: 0.00425
Total Niacin: 0.503766666666667
Total Panto_Acid: 0.0878333333333333
Total Vit_B6: 0.0456166666666667
Total Folate_Tot: 5.38333333333333
Total Folic_Acid: 0
Total Food_Folate: 5.38333333333333
Total Folate_DFE: 5.38333333333333
Total Choline_Tot: 22.6666666666667
Total Vit_B12: 0.3145
Total Vit_A_IU: 51
Total Vit_A_RAE: 15.3
Total Retinol: 15.3
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.374
Total Vit_D: 0.0283333333333333
Total Vit_D_IU: 0.566666666666667
Total Vit_K: 0.085
Total FA_Sat: 0.07395
Total FA_Mono: 0.0512833333333333
Total FA_Poly: 0.0835833333333333
Total Cholesterol: 35.7

1/4 teaspoon ground ginger


Number of Grams: 0.45
Total Moisture: 0.04473
Total Calorie: 1.5075
Protein: 0.04041
Total Fat: 0.01908
Total Ash: 0.02349
Total Carbohydrate: 0.32229
Total Fiber: 0.06345
Total Sugar: 0.015255
Total Calcium: 0.513
Total Iron: 0.0891
Total Magnesium: 0.963
Total Phosphorus: 0.756
Total Potassium: 5.94
Total Sodium: 0.1215
Total Zinc: 0.01638
Total Copper: 0.00216
Total Manganese: 0.14985
Total Seleneium: 0.2511
Total Vit_C: 0.00315
Total Thiamin: 0.000207
Total Riboflavin: 0.000765
Total Niacin: 0.04329
Total Panto_Acid: 0.0021465
Total Vit_B6: 0.002817
Total Folate_Tot: 0.0585
Total Folic_Acid: 0
Total Food_Folate: 0.0585
Total Folate_DFE: 0.0585
Total Choline_Tot: 0.1845
Total Vit_B12: 0
Total Vit_A_IU: 0.135
Total Vit_A_RAE: 0.009
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.081
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.0036
Total FA_Sat: 0.0116955
Total FA_Mono: 0.0021555
Total FA_Poly: 0.0041805
Total Cholesterol: 0

1/4 teaspoon ground hot red pepper


Number of Grams: 0.45
Total Moisture: 0.036225
Total Calorie: 1.431
Protein: 0.054045
Total Fat: 0.077715
Total Ash: 0.02718
Total Carbohydrate: 0.254835
Total Fiber: 0.1224
Total Sugar: 0.04653
Total Calcium: 0.666
Total Iron: 0.0351
Total Magnesium: 0.684
Total Phosphorus: 1.3185
Total Potassium: 9.063
Total Sodium: 0.135
Total Zinc: 0.01116
Total Copper: 0.0016785
Total Manganese: 0.009
Total Seleneium: 0.0396
Total Vit_C: 0.3438
Total Thiamin: 0.001476
Total Riboflavin: 0.0041355
Total Niacin: 0.0391545
Total Panto_Acid: 0
Total Vit_B6: 0.011025
Total Folate_Tot: 0.477
Total Folic_Acid: 0
Total Food_Folate: 0.477
Total Folate_DFE: 0.477
Total Choline_Tot: 0.2295
Total Vit_B12: 0
Total Vit_A_IU: 187.245
Total Vit_A_RAE: 9.3645
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 98.28
Total Beta_Crypt: 28.134
Total Lycopene: 0
Total Lut_Zea: 59.2065
Total Vit_E: 0.134235
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.36135
Total FA_Sat: 0.01467
Total FA_Mono: 0.012375
Total FA_Poly: 0.037665
Total Cholesterol: 0

1/4 teaspoon white pepper


Number of Grams: 0.6
Total Moisture: 0.06852
Total Calorie: 1.776
Protein: 0.0624
Total Fat: 0.01272
Total Ash: 0.00954
Total Carbohydrate: 0.41166
Total Fiber: 0.1572
Total Sugar: 0
Total Calcium: 1.59
Total Iron: 0.08586
Total Magnesium: 0.54
Total Phosphorus: 1.056
Total Potassium: 0.438
Total Sodium: 0.03
Total Zinc: 0.00678
Total Copper: 0.00546
Total Manganese: 0.0258
Total Seleneium: 0.0186
Total Vit_C: 0.126
Total Thiamin: 0.000132
Total Riboflavin: 0.000756
Total Niacin: 0.001272
Total Panto_Acid: 0
Total Vit_B6: 0.0006
Total Folate_Tot: 0.06
Total Folic_Acid: 0
Total Food_Folate: 0.06
Total Folate_DFE: 0.06
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.003756
Total FA_Mono: 0.004734
Total FA_Poly: 0.003696
Total Cholesterol: 0

1/2 teaspoon salt


Number of Grams: 3
Total Moisture: 0.006
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 2.994
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0.72
Total Iron: 0.0099
Total Magnesium: 0.03
Total Phosphorus: 0
Total Potassium: 0.24
Total Sodium: 1162.74
Total Zinc: 0.003
Total Copper: 0.0009
Total Manganese: 0.003
Total Seleneium: 0.003
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

FISH BALLS


Number of Grams: 5.4484375
Total Moisture: 4.03129890625
Total Calorie: 7.08296875
Protein: 0.1885159375
Total Fat: 0.2865878125
Total Ash: 0.03759421875
Total Carbohydrate: 0.878288125
Total Fiber: 0.0054484375
Total Sugar: 0.06974
Total Calcium: 1.19865625
Total Iron: 0.01689015625
Total Magnesium: 0.435875
Total Phosphorus: 2.669734375
Total Potassium: 5.284984375
Total Sodium: 7.409875
Total Zinc: 0.0207040625
Total Copper: 0.004086328125
Total Manganese: 0.00991615625
Total Seleneium: 0.1253140625
Total Vit_C: 0.02179375
Total Thiamin: 0.00207040625
Total Riboflavin: 0.004195296875
Total Niacin: 0.074371171875
Total Panto_Acid: 0.012585890625
Total Vit_B6: 0.00424978125
Total Folate_Tot: 0.272421875
Total Folic_Acid: 0
Total Food_Folate: 0.272421875
Total Folate_DFE: 0.272421875
Total Choline_Tot: 0.381390625
Total Vit_B12: 0.002179375
Total Vit_A_IU: 7.51884375
Total Vit_A_RAE: 2.015921875
Total Retinol: 2.015921875
Total Alpha_Carot: 0
Total Beta_Carot: 0.435875
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.0076278125
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.0272421875
Total FA_Sat: 0.158495046875
Total FA_Mono: 0.090662
Total FA_Poly: 0.01841571875
Total Cholesterol: 0.75351890625

1 cup coarsely crumbled hard-crusted French-style bread


Number of Grams: 108
Total Moisture: 7.0308
Total Calorie: 426.6
Protein: 14.418
Total Fat: 5.724
Total Ash: 3.0996
Total Carbohydrate: 77.7384
Total Fiber: 4.86
Total Sugar: 6.696
Total Calcium: 197.64
Total Iron: 5.2164
Total Magnesium: 46.44
Total Phosphorus: 178.2
Total Potassium: 211.68
Total Sodium: 790.56
Total Zinc: 1.566
Total Copper: 0.2754
Total Manganese: 0.99252
Total Seleneium: 27.216
Total Vit_C: 0
Total Thiamin: 1.04436
Total Riboflavin: 0.43524
Total Niacin: 7.16472
Total Panto_Acid: 0.59616
Total Vit_B6: 0.13068
Total Folate_Tot: 115.56
Total Folic_Acid: 88.56
Total Food_Folate: 27
Total Folate_DFE: 177.12
Total Choline_Tot: 15.12
Total Vit_B12: 0.378
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.0864
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 7.128
Total FA_Sat: 1.29924
Total FA_Mono: 1.10484
Total FA_Poly: 2.2248
Total Cholesterol: 0

2 pounds striped bass or red snapper fillets, skinned and cut into small pieces


Number of Grams: 906.666666666667
Total Moisture: 696.954666666667
Total Calorie: 906.666666666667
Protein: 185.957333333333
Total Fat: 12.1493333333333
Total Ash: 11.8773333333333
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 290.133333333333
Total Iron: 1.632
Total Magnesium: 290.133333333333
Total Phosphorus: 1795.2
Total Potassium: 3780.8
Total Sodium: 580.266666666667
Total Zinc: 3.264
Total Copper: 0.253866666666667
Total Manganese: 0.117866666666667
Total Seleneium: 346.346666666667
Total Vit_C: 14.5066666666667
Total Thiamin: 0.417066666666667
Total Riboflavin: 0.0272
Total Niacin: 2.57493333333333
Total Panto_Acid: 6.8
Total Vit_B6: 3.62666666666667
Total Folate_Tot: 45.3333333333333
Total Folic_Acid: 0
Total Food_Folate: 45.3333333333333
Total Folate_DFE: 45.3333333333333
Total Choline_Tot: 589.333333333333
Total Vit_B12: 27.2
Total Vit_A_IU: 961.066666666667
Total Vit_A_RAE: 290.133333333333
Total Retinol: 290.133333333333
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 8.704
Total Vit_D: 92.48
Total Vit_D_IU: 3699.2
Total Vit_K: 0.906666666666667
Total FA_Sat: 2.584
Total FA_Mono: 2.27573333333333
Total FA_Poly: 4.1616
Total Cholesterol: 335.466666666667

1/4 cup finely chopped fresh parsley


Number of Grams: 15
Total Moisture: 13.1565
Total Calorie: 5.4
Protein: 0.4455
Total Fat: 0.1185
Total Ash: 0.33
Total Carbohydrate: 0.9495
Total Fiber: 0.495
Total Sugar: 0.1275
Total Calcium: 20.7
Total Iron: 0.93
Total Magnesium: 7.5
Total Phosphorus: 8.7
Total Potassium: 83.1
Total Sodium: 8.4
Total Zinc: 0.1605
Total Copper: 0.02235
Total Manganese: 0.024
Total Seleneium: 0.015
Total Vit_C: 19.95
Total Thiamin: 0.0129
Total Riboflavin: 0.0147
Total Niacin: 0.19695
Total Panto_Acid: 0.06
Total Vit_B6: 0.0135
Total Folate_Tot: 22.8
Total Folic_Acid: 0
Total Food_Folate: 22.8
Total Folate_DFE: 22.8
Total Choline_Tot: 1.8
Total Vit_B12: 0
Total Vit_A_IU: 1263.6
Total Vit_A_RAE: 63.15
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 758.1
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 834.15
Total Vit_E: 0.1125
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 246
Total FA_Sat: 0.0198
Total FA_Mono: 0.04425
Total FA_Poly: 0.0186
Total Cholesterol: 0

1/4 cup finely chopped scallions, including the green tops


Number of Grams: 25
Total Moisture: 22.4575
Total Calorie: 8
Protein: 0.4575
Total Fat: 0.0475
Total Ash: 0.2025
Total Carbohydrate: 1.835
Total Fiber: 0.65
Total Sugar: 0.5825
Total Calcium: 18
Total Iron: 0.37
Total Magnesium: 5
Total Phosphorus: 9.25
Total Potassium: 69
Total Sodium: 4
Total Zinc: 0.0975
Total Copper: 0.02075
Total Manganese: 0.04
Total Seleneium: 0.15
Total Vit_C: 4.7
Total Thiamin: 0.01375
Total Riboflavin: 0.02
Total Niacin: 0.13125
Total Panto_Acid: 0.01875
Total Vit_B6: 0.01525
Total Folate_Tot: 16
Total Folic_Acid: 0
Total Food_Folate: 16
Total Folate_DFE: 16
Total Choline_Tot: 1.25
Total Vit_B12: 0
Total Vit_A_IU: 249.25
Total Vit_A_RAE: 12.5
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 149.5
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 284.25
Total Vit_E: 0.1375
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 51.75
Total FA_Sat: 0.008
Total FA_Mono: 0.00675
Total FA_Poly: 0.0185
Total Cholesterol: 0

1 tablespoon finely chopped garlic


Number of Grams: 8.4
Total Moisture: 4.92072
Total Calorie: 12.516
Protein: 0.53424
Total Fat: 0.042
Total Ash: 0.126
Total Carbohydrate: 2.77704
Total Fiber: 0.1764
Total Sugar: 0.084
Total Calcium: 15.204
Total Iron: 0.1428
Total Magnesium: 2.1
Total Phosphorus: 12.852
Total Potassium: 33.684
Total Sodium: 1.428
Total Zinc: 0.09744
Total Copper: 0.025116
Total Manganese: 0.140448
Total Seleneium: 1.1928
Total Vit_C: 2.6208
Total Thiamin: 0.0168
Total Riboflavin: 0.00924
Total Niacin: 0.0588
Total Panto_Acid: 0.050064
Total Vit_B6: 0.10374
Total Folate_Tot: 0.252
Total Folic_Acid: 0
Total Food_Folate: 0.252
Total Folate_DFE: 0.252
Total Choline_Tot: 1.932
Total Vit_B12: 0
Total Vit_A_IU: 0.756
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0.42
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 1.344
Total Vit_E: 0.00672
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.1428
Total FA_Sat: 0.007476
Total FA_Mono: 0.000924
Total FA_Poly: 0.020916
Total Cholesterol: 0

1/4 teaspoon white pepper


Number of Grams: 0.6
Total Moisture: 0.06852
Total Calorie: 1.776
Protein: 0.0624
Total Fat: 0.01272
Total Ash: 0.00954
Total Carbohydrate: 0.41166
Total Fiber: 0.1572
Total Sugar: 0
Total Calcium: 1.59
Total Iron: 0.08586
Total Magnesium: 0.54
Total Phosphorus: 1.056
Total Potassium: 0.438
Total Sodium: 0.03
Total Zinc: 0.00678
Total Copper: 0.00546
Total Manganese: 0.0258
Total Seleneium: 0.0186
Total Vit_C: 0.126
Total Thiamin: 0.000132
Total Riboflavin: 0.000756
Total Niacin: 0.001272
Total Panto_Acid: 0
Total Vit_B6: 0.0006
Total Folate_Tot: 0.06
Total Folic_Acid: 0
Total Food_Folate: 0.06
Total Folate_DFE: 0.06
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.003756
Total FA_Mono: 0.004734
Total FA_Poly: 0.003696
Total Cholesterol: 0

1 teaspoon salt


Number of Grams: 6
Total Moisture: 0.012
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 5.988
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 1.44
Total Iron: 0.0198
Total Magnesium: 0.06
Total Phosphorus: 0
Total Potassium: 0.48
Total Sodium: 2325.48
Total Zinc: 0.006
Total Copper: 0.0018
Total Manganese: 0.006
Total Seleneium: 0.006
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

1 cup flour


Number of Grams: 125
Total Moisture: 14.9
Total Calorie: 455
Protein: 12.9125
Total Fat: 1.225
Total Ash: 0.5875
Total Carbohydrate: 95.3875
Total Fiber: 3.375
Total Sugar: 0.3375
Total Calcium: 18.75
Total Iron: 5.8
Total Magnesium: 27.5
Total Phosphorus: 135
Total Potassium: 133.75
Total Sodium: 2.5
Total Zinc: 0.875
Total Copper: 0.18
Total Manganese: 0.8525
Total Seleneium: 42.375
Total Vit_C: 0
Total Thiamin: 0.98125
Total Riboflavin: 0.6175
Total Niacin: 7.38
Total Panto_Acid: 0.5475
Total Vit_B6: 0.055
Total Folate_Tot: 228.75
Total Folic_Acid: 192.5
Total Food_Folate: 36.25
Total Folate_DFE: 363.75
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 2.5
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 1.25
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 98.75
Total Vit_E: 0.2875
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.375
Total FA_Sat: 0.19375
Total FA_Mono: 0.10875
Total FA_Poly: 0.51625
Total Cholesterol: 0

Peanut or vegetable oil for deep frying


Number of Grams: 84
Total Moisture: 0
Total Calorie: 742.56
Protein: 0
Total Fat: 84
Total Ash: 0
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0
Total Iron: 0
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 0
Total Zinc: 0
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 18.312
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 5.46924
Total FA_Mono: 60.47244
Total FA_Poly: 14.36232
Total Cholesterol: 0

2 lemons each cut lengthwise into 6 wedges for garnish


Number of Grams: 168
Total Moisture: 149.4864
Total Calorie: 48.72
Protein: 1.848
Total Fat: 0.504
Total Ash: 0.504
Total Carbohydrate: 15.6576
Total Fiber: 4.704
Total Sugar: 4.2
Total Calcium: 43.68
Total Iron: 1.008
Total Magnesium: 13.44
Total Phosphorus: 26.88
Total Potassium: 231.84
Total Sodium: 3.36
Total Zinc: 0.1008
Total Copper: 0.06216
Total Manganese: 0.0504
Total Seleneium: 0.672
Total Vit_C: 89.04
Total Thiamin: 0.0672
Total Riboflavin: 0.0336
Total Niacin: 0.168
Total Panto_Acid: 0.3192
Total Vit_B6: 0.1344
Total Folate_Tot: 18.48
Total Folic_Acid: 0
Total Food_Folate: 18.48
Total Folate_DFE: 18.48
Total Choline_Tot: 8.4
Total Vit_B12: 0
Total Vit_A_IU: 36.96
Total Vit_A_RAE: 1.68
Total Retinol: 0
Total Alpha_Carot: 1.68
Total Beta_Carot: 5.04
Total Beta_Crypt: 33.6
Total Lycopene: 0
Total Lut_Zea: 18.48
Total Vit_E: 0.252
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0.06552
Total FA_Mono: 0.01848
Total FA_Poly: 0.14952
Total Cholesterol: 0


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