Ingredients:
- 2 celery ribs, sliced crosswise
- 6 conch, pounded with a meat hammer and diced (thawed if frozen)
- black pepper, freshly ground to taste
- hot sauce (try a nice bahamian 1 if you can)
Directions:
- In a 4-quart heavy saucepan, fry the salt pork until golden brown.
- Add onions, garlic, thyme, bell peppers and celery to the pot. Cook over medium-high heat until the vegetables are soft, stirring frequently, about 4 to 5 minutes and add the tomatoes and tomato paste, stirring well.
- Add the diced conch and potatoes with 2 cups of water and bring the mixture to a boil. Add sufficient water to cover the mixture (amount depends on the size of the pot), and simmer over low heat about 25 minutes, adding water if necessary.
- Taste and adjust for salt and pepper. Add hot sauce to taste (or serve it on the side). Add a splash of sherry at the end of cooking for zest, if you wish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 233.64 Kcal (978 kJ) | ||
| Calories from fat | 109.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.19g | 19% | |
|---|---|---|---|
| Cholesterol | 19.53mg | 7% | |
| Sodium | 337.46mg | 14% | |
| Potassium | 817.6mg | 17% | |
| Total Carbs | 23.26g | 8% | |
| Sugars | 6.25g | 25% | |
| Dietary Fiber | 4.37g | 17% | |
| Protein | 8.23g | 16% | |
| Vitamin C | 60.8mg | 101% | |
| Vitamin A | 1mg | 33% | |
| Iron | 18mg | 100% | |
| Calcium | 55mg | 6% | |
| Amount Per 100 g | |||
| Calories | 78.72 Kcal (330 kJ) | ||
| Calories from fat | 36.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.11g | 19% | |
|---|---|---|---|
| Cholesterol | 6.58mg | 7% | |
| Sodium | 113.69mg | 14% | |
| Potassium | 275.46mg | 17% | |
| Total Carbs | 7.84g | 8% | |
| Sugars | 2.1g | 25% | |
| Dietary Fiber | 1.47g | 17% | |
| Protein | 2.77g | 16% | |
| Vitamin C | 20.5mg | 101% | |
| Vitamin A | 0.3mg | 33% | |
| Iron | 6.1mg | 100% | |
| Calcium | 18.5mg | 6% | |
* 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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