Directions:
- Pound conch to 1/8-inch thickness, using a meat mallet or rolling pin. Cut conch into bite-size pieces; set aside.
- Sauté onion in oil in a medium saucepan until tender; add flour, stirring well. Cook over medium heat, stirring frequently, until browned.
- Add conch, water, potatoes, salt, and pepper; stir until well blended. Cook over medium heat, stirring frequently, until potatoes are tender. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 661.66 Kcal (2770 kJ) | ||
| Calories from fat | 368.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 40.97g | 63% | |
|---|---|---|---|
| Sodium | 1318.45mg | 55% | |
| Potassium | 1003.01mg | 21% | |
| Total Carbs | 70.55g | 24% | |
| Sugars | 13.21g | 53% | |
| Dietary Fiber | 9.81g | 39% | |
| Protein | 7.52g | 15% | |
| Vitamin C | 10.1mg | 17% | |
| Vitamin A | 2.6mg | 87% | |
| Iron | 2.8mg | 16% | |
| Calcium | 147.1mg | 15% | |
| Amount Per 100 g | |||
| Calories | 76.58 Kcal (321 kJ) | ||
| Calories from fat | 42.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.74g | 63% | |
|---|---|---|---|
| Sodium | 152.6mg | 55% | |
| Potassium | 116.09mg | 21% | |
| Total Carbs | 8.17g | 24% | |
| Sugars | 1.53g | 53% | |
| Dietary Fiber | 1.14g | 39% | |
| Protein | 0.87g | 15% | |
| Vitamin C | 1.2mg | 17% | |
| Vitamin A | 0.3mg | 87% | |
| Iron | 0.3mg | 16% | |
| Calcium | 17mg | 15% | |
* 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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