Kelly Family Cookbook: Curried Fish Soup

African Cooking: Recipes

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How to Buy, Open and, Prepare a Coconut
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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
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Soups

Curried Fish Soup

To serve 8

STOCK
3 pounds fish trimmings; bones, heads and tails from any white-fleshed fish
1 medium-sized onion, peeled
1 large bay leaf
6 whole black peppercorns
2 teaspoons salt
2 quarts water
SOUP
3 tablespoons vegetable oil
2 cups coarsely chopped onions

2 large carrots, scraped and sliced crosswise into 1/4-inch rounds
2 tablespoons curry powder, preferably Madras type
3 medium-sized firm ripe tomatoes, peeled, seeded and coarsely chopped (see diced tomato salad, page 61), or substitute 1 cup chopped drained canned tomatoes
2 teaspoons malt vinegar
1 teaspoon light-brown sugar
1 teaspoon salt
3 medium-sized boiling potatoes (about 1 pound), peeled and cut into 1/2-inch cubes
1 pound haddock fillets with skin removed, cut into 1-inch cubes
2 hard-cooked eggs, the yolks rubbed through a sieve and the whites finely chopped

First prepare the stock in the following fashion: Combine the fish trimmings, whole onion , bay leaf , peppercorns and 2 teaspoons of salt to a 4- to 5-quart enameled or stainless-steel casserole or pot. Pour in the water and bring to a boil over high heat. Reduce the heat to low, cover partially, and simmer for 30 minutes.

Pour the entire contents of the pan into a fine sieve set over a 3- to 4-quart saucepan. Strain the stock, pressing down hard on the trimmings with the back of a spoon before discarding them. Boil the stock briskly, uncovered, until it is reduced to 6 cups.

To make the soup, heat the oil in a heavy 4- to 5-quart saucepan over moderate heat until a light haze forms above it. Drop in the onions and carrots and, stirring frequently, cook for about 5 minutes, until they are soft but not brown. Watch carefully for any sign of burning and regulate the heat accordingly. Add the curry powder and stir for a minute or so. Then add the tomatoes and, still stirring, boil briskly until most of the liquid in the pan has evaporated and the mixture is thick enough to hold its shape almost solidly in the spoon.

Add the fish stock, vinegar, sugar and 1 teaspoon of salt, and bring to a boil over high heat. Reduce the heat to low and simmer partially covered for 15 minutes. Add the cubed potatoes, simmer 5 minutes longer, then add the haddock. Cover and cook over low heat for about 8 to 10 minutes, until the potatoes are tender and the fish flake: easily when prodded I gently with a fork.

Taste for seasoning and serve at once from a heated tureen or individual soup plates. Just before serving, sprinkle the soup with the hard-cooked eggs.

African Cooking: Recipes - Soups

Add_RecipeNutrientData

Total Moisture: 5274.83610333333
Total Calorie: 4089.22816666667
Total Protein: 389.240695
Total Total_Fat: 144.29593
Total Ash: 64.9783716666667
Total Carbohydrate: 308.766855
Total Fiber: 32.00225
Total Sugar: 52.07846
Total Calcium: 0.661652166666667
Total Iron: 0.0680202016666667
Total Magnesium: 0.4640715
Total Phosphorus: 5.50697766666667
Total Potassium: 6.90936583333333
Total Sodium: 9.265624
Total Zinc: 0.00955194166666667
Total Copper: 0.002109821
Total Manganese: 0.00485418516666667
Total Selenium: 0.000174333183333333
Total Vit_C: 0.1304488
Total Thiamin: 0.00139882466666667
Total Riboflaven: 0.001819334
Total Niacin: 0.0359916035
Total Panto_Acid: 0.00816881283333333
Total Vit_B6: 0.00518242816666667
Total Folate_Tot: 0.3955525
Total Folic_Acid: 0
Total Food_Folate: 0.3955525
Total Folate_DFE: 0.3955525
Total CholineTot: 0.780908166666667
Total Vit_B12: 0.00968496
Total Vit_A: 28.9336475
Total Vit_A_RAE: 1.84385616666667
Total Retinol: 0.483104666666667
Total Alpha_Carot: 5.379744
Total Beta_Carot: 13.664183
Total Beta_Crypt: 0.0103625
Total Lycopene: 9.4961
Total Lut_Zea: 1.231243
Total Vit_E: 0.01949058
Total Vit_D: 0.00446666666666667
Total Vit_D_IU: 0.1686
Total Vit_K: 0.0805697833333333
Total FA_Sat: 0.0274463713333333
Total FA_Mono: 0.0475248068333333
Total FA_Poly: 0.0129407923333333
Total Cholesterol: 0.71425042

Breakdown By Ingredients:

STOCK

Number of Grams: 348.7
Total Moisture: 258.00313
Total Calorie: 453.31
Protein: 12.06502
Total Fat: 18.34162
Total Ash: 2.40603
Total Carbohydrate: 56.21044
Total Fiber: 0.3487
Total Sugar: 4.46336
Total Calcium: 76.714
Total Iron: 1.08097
Total Magnesium: 27.896
Total Phosphorus: 170.863
Total Potassium: 338.239
Total Sodium: 474.232
Total Zinc: 1.32506
Total Copper: 0.261525
Total Manganese: 0.634634
Total Seleneium: 8.0201
Total Vit_C: 1.3948
Total Thiamin: 0.132506
Total Riboflavin: 0.268499
Total Niacin: 4.759755
Total Panto_Acid: 0.805497
Total Vit_B6: 0.271986
Total Folate_Tot: 17.435
Total Folic_Acid: 0
Total Food_Folate: 17.435
Total Folate_DFE: 17.435
Total Choline_Tot: 24.409
Total Vit_B12: 0.13948
Total Vit_A_IU: 481.206
Total Vit_A_RAE: 129.019
Total Retinol: 129.019
Total Alpha_Carot: 0
Total Beta_Carot: 27.896
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.48818
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.7435
Total FA_Sat: 10.143683
Total FA_Mono: 5.802368
Total FA_Poly: 1.178606
Total Cholesterol: 48.22521

3 pounds fish trimmings; bones, heads and tails from any white-fleshed fish

Number of Grams: 1363.2
Total Moisture: 1040.1216
Total Calorie: 1458.624
Protein: 253.5552
Total Fat: 49.0752
Total Ash: 20.448
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 0
Total Iron: 53.1648
Total Magnesium: 0
Total Phosphorus: 3298.944
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: 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 medium-sized onion, peeled

Number of Grams: 110
Total Moisture: 98.021
Total Calorie: 44
Protein: 1.21
Total Fat: 0.11
Total Ash: 0.385
Total Carbohydrate: 10.274
Total Fiber: 1.87
Total Sugar: 4.664
Total Calcium: 25.3
Total Iron: 0.231
Total Magnesium: 11
Total Phosphorus: 31.9
Total Potassium: 160.6
Total Sodium: 4.4
Total Zinc: 0.187
Total Copper: 0.0429
Total Manganese: 0.1419
Total Seleneium: 0.55
Total Vit_C: 8.14
Total Thiamin: 0.0506
Total Riboflavin: 0.0297
Total Niacin: 0.1276
Total Panto_Acid: 0.1353
Total Vit_B6: 0.132
Total Folate_Tot: 20.9
Total Folic_Acid: 0
Total Food_Folate: 20.9
Total Folate_DFE: 20.9
Total Choline_Tot: 6.6
Total Vit_B12: 0
Total Vit_A_IU: 2.2
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 1.1
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 4.4
Total Vit_E: 0.022
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.44
Total FA_Sat: 0.0462
Total FA_Mono: 0.0143
Total FA_Poly: 0.0187
Total Cholesterol: 0

1 large bay leaf

Number of Grams: 0.6
Total Moisture: 0.03264
Total Calorie: 1.878
Protein: 0.04566
Total Fat: 0.05016
Total Ash: 0.02172
Total Carbohydrate: 0.44982
Total Fiber: 0.1578
Total Sugar: 0
Total Calcium: 5.004
Total Iron: 0.258
Total Magnesium: 0.72
Total Phosphorus: 0.678
Total Potassium: 3.174
Total Sodium: 0.138
Total Zinc: 0.0222
Total Copper: 0.002496
Total Manganese: 0.049002
Total Seleneium: 0.0168
Total Vit_C: 0.279
Total Thiamin: 5.4E-05
Total Riboflavin: 0.002526
Total Niacin: 0.01203
Total Panto_Acid: 0
Total Vit_B6: 0.01044
Total Folate_Tot: 1.08
Total Folic_Acid: 0
Total Food_Folate: 1.08
Total Folate_DFE: 1.08
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 37.11
Total Vit_A_RAE: 1.854
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: 0.01368
Total FA_Mono: 0.00984
Total FA_Poly: 0.01374
Total Cholesterol: 0

6 whole black peppercorns

Number of Grams: 1.45
Total Moisture: 0.18067
Total Calorie: 3.6395
Protein: 0.150655
Total Fat: 0.04727
Total Ash: 0.065105
Total Carbohydrate: 0.927275
Total Fiber: 0.36685
Total Sugar: 0.00928
Total Calcium: 6.4235
Total Iron: 0.140795
Total Magnesium: 2.4795
Total Phosphorus: 2.291
Total Potassium: 19.2705
Total Sodium: 0.29
Total Zinc: 0.017255
Total Copper: 0.019285
Total Manganese: 0.1849185
Total Seleneium: 0.07105
Total Vit_C: 0
Total Thiamin: 0.001566
Total Riboflavin: 0.00261
Total Niacin: 0.0165735
Total Panto_Acid: 0.0202855
Total Vit_B6: 0.0042195
Total Folate_Tot: 0.2465
Total Folic_Acid: 0
Total Food_Folate: 0.2465
Total Folate_DFE: 0.2465
Total Choline_Tot: 0.1595
Total Vit_B12: 0
Total Vit_A_IU: 7.9315
Total Vit_A_RAE: 0.3915
Total Retinol: 0
Total Alpha_Carot: 0.174
Total Beta_Carot: 4.495
Total Beta_Crypt: 0.3625
Total Lycopene: 0.29
Total Lut_Zea: 6.583
Total Vit_E: 0.01508
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 2.37365
Total FA_Sat: 0.020184
Total FA_Mono: 0.0107155
Total FA_Poly: 0.014471
Total Cholesterol: 0

2 teaspoons salt

Number of Grams: 12
Total Moisture: 0.024
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 11.976
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 2.88
Total Iron: 0.0396
Total Magnesium: 0.12
Total Phosphorus: 0
Total Potassium: 0.96
Total Sodium: 4650.96
Total Zinc: 0.012
Total Copper: 0.0036
Total Manganese: 0.012
Total Seleneium: 0.012
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

2 quarts water

Number of Grams: 1896
Total Moisture: 1894.104
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 1.896
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 56.88
Total Iron: 0
Total Magnesium: 18.96
Total Phosphorus: 0
Total Potassium: 0
Total Sodium: 75.84
Total Zinc: 0.1896
Total Copper: 0.1896
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: 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

SOUP

3 tablespoons vegetable oil

Number of Grams: 42
Total Moisture: 0
Total Calorie: 371.28
Protein: 0
Total Fat: 42
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: 9.156
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 2.73462
Total FA_Mono: 30.23622
Total FA_Poly: 7.18116
Total Cholesterol: 0

2 cups coarsely chopped onions

Number of Grams: 320
Total Moisture: 285.152
Total Calorie: 128
Protein: 3.52
Total Fat: 0.32
Total Ash: 1.12
Total Carbohydrate: 29.888
Total Fiber: 5.44
Total Sugar: 13.568
Total Calcium: 73.6
Total Iron: 0.672
Total Magnesium: 32
Total Phosphorus: 92.8
Total Potassium: 467.2
Total Sodium: 12.8
Total Zinc: 0.544
Total Copper: 0.1248
Total Manganese: 0.4128
Total Seleneium: 1.6
Total Vit_C: 23.68
Total Thiamin: 0.1472
Total Riboflavin: 0.0864
Total Niacin: 0.3712
Total Panto_Acid: 0.3936
Total Vit_B6: 0.384
Total Folate_Tot: 60.8
Total Folic_Acid: 0
Total Food_Folate: 60.8
Total Folate_DFE: 60.8
Total Choline_Tot: 19.2
Total Vit_B12: 0
Total Vit_A_IU: 6.4
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 3.2
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 12.8
Total Vit_E: 0.064
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 1.28
Total FA_Sat: 0.1344
Total FA_Mono: 0.0416
Total FA_Poly: 0.0544
Total Cholesterol: 0

2 large carrots, scraped and sliced crosswise into 1/4-inch rounds

Number of Grams: 144
Total Moisture: 127.1376
Total Calorie: 59.04
Protein: 1.3392
Total Fat: 0.3456
Total Ash: 1.3968
Total Carbohydrate: 13.7952
Total Fiber: 4.032
Total Sugar: 6.8256
Total Calcium: 47.52
Total Iron: 0.432
Total Magnesium: 17.28
Total Phosphorus: 50.4
Total Potassium: 460.8
Total Sodium: 99.36
Total Zinc: 0.3456
Total Copper: 0.0648
Total Manganese: 0.20592
Total Seleneium: 0.144
Total Vit_C: 8.496
Total Thiamin: 0.09504
Total Riboflavin: 0.08352
Total Niacin: 1.41552
Total Panto_Acid: 0.39312
Total Vit_B6: 0.19872
Total Folate_Tot: 27.36
Total Folic_Acid: 0
Total Food_Folate: 27.36
Total Folate_DFE: 27.36
Total Choline_Tot: 11.52
Total Vit_B12: 0
Total Vit_A_IU: 24056.64
Total Vit_A_RAE: 1202.4
Total Retinol: 0
Total Alpha_Carot: 5006.88
Total Beta_Carot: 11930.4
Total Beta_Crypt: 0
Total Lycopene: 1.44
Total Lut_Zea: 368.64
Total Vit_E: 0.9504
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 19.008
Total FA_Sat: 0.05328
Total FA_Mono: 0.02016
Total FA_Poly: 0.16848
Total Cholesterol: 0

2 tablespoons curry powder, preferably Madras type

Number of Grams: 12.6
Total Moisture: 1.1088
Total Calorie: 40.95
Protein: 1.80054
Total Fat: 1.76526
Total Ash: 0.89082
Total Carbohydrate: 7.03458
Total Fiber: 6.7032
Total Sugar: 0.34776
Total Calcium: 66.15
Total Iron: 2.4066
Total Magnesium: 32.13
Total Phosphorus: 46.242
Total Potassium: 147.42
Total Sodium: 6.552
Total Zinc: 0.5922
Total Copper: 0.1512
Total Manganese: 1.0458
Total Seleneium: 5.0778
Total Vit_C: 0.0882
Total Thiamin: 0.022176
Total Riboflavin: 0.0252
Total Niacin: 0.41076
Total Panto_Acid: 0.13482
Total Vit_B6: 0.01323
Total Folate_Tot: 7.056
Total Folic_Acid: 0
Total Food_Folate: 7.056
Total Folate_DFE: 7.056
Total Choline_Tot: 8.064
Total Vit_B12: 0
Total Vit_A_IU: 2.394
Total Vit_A_RAE: 0.126
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 1.386
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 3.18024
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 12.5748
Total FA_Sat: 0.207648
Total FA_Mono: 1.106532
Total FA_Poly: 0.385056
Total Cholesterol: 0

3 medium-sized firm ripe tomatoes, peeled, seeded and coarsely chopped (see diced tomato salad, page 61), or substitute 1 cup chopped drained canned tomatoes

Number of Grams: 369
Total Moisture: 348.7788
Total Calorie: 66.42
Protein: 3.2472
Total Fat: 0.738
Total Ash: 1.845
Total Carbohydrate: 14.3541
Total Fiber: 4.428
Total Sugar: 9.7047
Total Calcium: 36.9
Total Iron: 0.9963
Total Magnesium: 40.59
Total Phosphorus: 88.56
Total Potassium: 874.53
Total Sodium: 18.45
Total Zinc: 0.6273
Total Copper: 0.21771
Total Manganese: 0.42066
Total Seleneium: 0
Total Vit_C: 50.553
Total Thiamin: 0.13653
Total Riboflavin: 0.07011
Total Niacin: 2.19186
Total Panto_Acid: 0.32841
Total Vit_B6: 0.2952
Total Folate_Tot: 55.35
Total Folic_Acid: 0
Total Food_Folate: 55.35
Total Folate_DFE: 55.35
Total Choline_Tot: 22.14
Total Vit_B12: 0
Total Vit_A_IU: 3073.77
Total Vit_A_RAE: 154.98
Total Retinol: 0
Total Alpha_Carot: 372.69
Total Beta_Carot: 1656.81
Total Beta_Crypt: 0
Total Lycopene: 9494.37
Total Lut_Zea: 453.87
Total Vit_E: 1.9926
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 29.151
Total FA_Sat: 0.10332
Total FA_Mono: 0.11439
Total FA_Poly: 0.30627
Total Cholesterol: 0

2 teaspoons malt vinegar

Number of Grams: 10
Total Moisture: 9.381
Total Calorie: 2.1
Protein: 0
Total Fat: 0
Total Ash: 0.017
Total Carbohydrate: 0.093
Total Fiber: 0
Total Sugar: 0.04
Total Calcium: 0.7
Total Iron: 0.02
Total Magnesium: 0.5
Total Phosphorus: 0.8
Total Potassium: 7.3
Total Sodium: 0.5
Total Zinc: 0.004
Total Copper: 0.0008
Total Manganese: 0.0249
Total Seleneium: 0.01
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 teaspoon light-brown sugar

Number of Grams: 3
Total Moisture: 0.0402
Total Calorie: 11.4
Protein: 0.0036
Total Fat: 0
Total Ash: 0.0135
Total Carbohydrate: 2.9427
Total Fiber: 0
Total Sugar: 2.9106
Total Calcium: 2.49
Total Iron: 0.0213
Total Magnesium: 0.27
Total Phosphorus: 0.12
Total Potassium: 3.99
Total Sodium: 0.84
Total Zinc: 0.0009
Total Copper: 0.00141
Total Manganese: 0.00192
Total Seleneium: 0.036
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0.0033
Total Panto_Acid: 0.00396
Total Vit_B6: 0.00123
Total Folate_Tot: 0.03
Total Folic_Acid: 0
Total Food_Folate: 0.03
Total Folate_DFE: 0.03
Total Choline_Tot: 0.06
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 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

3 medium-sized boiling potatoes (about 1 pound), peeled and cut into 1/2-inch cubes

Number of Grams: 639
Total Moisture: 502.1262
Total Calorie: 504.81
Protein: 13.6746
Total Fat: 0.5112
Total Ash: 7.2207
Total Carbohydrate: 115.4673
Total Fiber: 8.307
Total Sugar: 3.9618
Total Calcium: 83.07
Total Iron: 5.4954
Total Magnesium: 146.97
Total Phosphorus: 351.45
Total Potassium: 2664.63
Total Sodium: 31.95
Total Zinc: 1.8531
Total Copper: 0.65817
Total Manganese: 1.00323
Total Seleneium: 2.556
Total Vit_C: 36.423
Total Thiamin: 0.52398
Total Riboflavin: 0.21087
Total Niacin: 6.61365
Total Panto_Acid: 1.92339
Total Vit_B6: 2.20455
Total Folate_Tot: 89.46
Total Folic_Acid: 0
Total Food_Folate: 89.46
Total Folate_DFE: 89.46
Total Choline_Tot: 76.68
Total Vit_B12: 0
Total Vit_A_IU: 6.39
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: 31.95
Total Vit_E: 0.0639
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 11.502
Total FA_Sat: 0.16614
Total FA_Mono: 0.01278
Total FA_Poly: 0.27477
Total Cholesterol: 0

1 pound haddock fillets with skin removed, cut into 1-inch cubes

Number of Grams: 453.333333333333
Total Moisture: 377.989333333333
Total Calorie: 335.466666666667
Protein: 73.984
Total Fat: 2.04
Total Ash: 5.80266666666667
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 49.8666666666667
Total Iron: 0.770666666666667
Total Magnesium: 95.2
Total Phosphorus: 1029.06666666667
Total Potassium: 1296.53333333333
Total Sodium: 965.6
Total Zinc: 1.45066666666667
Total Copper: 0.0952
Total Manganese: 0.0498666666666667
Total Seleneium: 117.413333333333
Total Vit_C: 0
Total Thiamin: 0.0906666666666667
Total Riboflavin: 0.2584
Total Niacin: 15.2456
Total Panto_Acid: 1.82693333333333
Total Vit_B6: 1.27386666666667
Total Folate_Tot: 54.4
Total Folic_Acid: 0
Total Food_Folate: 54.4
Total Folate_DFE: 54.4
Total Choline_Tot: 294.666666666667
Total Vit_B12: 8.296
Total Vit_A_IU: 258.4
Total Vit_A_RAE: 77.0666666666667
Total Retinol: 77.0666666666667
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 2.04
Total Vit_D: 2.26666666666667
Total Vit_D_IU: 81.6
Total Vit_K: 0.453333333333333
Total FA_Sat: 0.412533333333333
Total FA_Mono: 0.276533333333333
Total FA_Poly: 0.752533333333333
Total Cholesterol: 244.8

2 hard-cooked eggs, the yolks rubbed through a sieve and the whites finely chopped

Number of Grams: 100
Total Moisture: 74.62
Total Calorie: 155
Protein: 12.58
Total Fat: 10.61
Total Ash: 1.08
Total Carbohydrate: 1.12
Total Fiber: 0
Total Sugar: 1.12
Total Calcium: 50
Total Iron: 1.19
Total Magnesium: 10
Total Phosphorus: 172
Total Potassium: 126
Total Sodium: 124
Total Zinc: 1.05
Total Copper: 0.013
Total Manganese: 0.026
Total Seleneium: 30.8
Total Vit_C: 0
Total Thiamin: 0.066
Total Riboflavin: 0.513
Total Niacin: 0.064
Total Panto_Acid: 1.398
Total Vit_B6: 0.121
Total Folate_Tot: 44
Total Folic_Acid: 0
Total Food_Folate: 44
Total Folate_DFE: 44
Total Choline_Tot: 293
Total Vit_B12: 1.11
Total Vit_A_IU: 520
Total Vit_A_RAE: 149
Total Retinol: 148
Total Alpha_Carot: 0
Total Beta_Carot: 11
Total Beta_Crypt: 10
Total Lycopene: 0
Total Lut_Zea: 353
Total Vit_E: 1.03
Total Vit_D: 2.2
Total Vit_D_IU: 87
Total Vit_K: 0.3
Total FA_Sat: 3.267
Total FA_Mono: 4.077
Total FA_Poly: 1.414
Total Cholesterol: 373

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