Directions:
- To remove some of the salt from the mackerel, soak in water overnight or boil in hot water for 30 minutes. (A combination of this can be done if the mackerel is still salty.)
- Drain water from the mackerel and cut into small pieces.
- Combine milk and water in a frying pan and boil until it looks oily.
- Add the mackerel and cover the pot.
- Cook for 10-12 minutes on medium heat.
- Add and stir the onion, garlic, scallion, tomatoes, scotch bonnet pepper, thyme and vinegar.
- Add salt and pepper to taste
- Lower the heat and simmer for 10 minutes.
- Serve with green bananas, yam, roast breafruit and dumplings, if available.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 807.02 Kcal (3379 kJ) | ||
| Calories from fat | 615.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 68.4g | 105% | |
|---|---|---|---|
| Cholesterol | 172.33mg | 57% | |
| Sodium | 8093.71mg | 337% | |
| Potassium | 1433.53mg | 31% | |
| Total Carbs | 12.19g | 4% | |
| Sugars | 6.4g | 26% | |
| Dietary Fiber | 3.45g | 14% | |
| Protein | 37.61g | 75% | |
| Vitamin C | 16.7mg | 28% | |
| Iron | 3.8mg | 21% | |
| Calcium | 160.7mg | 16% | |
| Amount Per 100 g | |||
| Calories | 183.93 Kcal (770 kJ) | ||
| Calories from fat | 140.31 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.59g | 105% | |
|---|---|---|---|
| Cholesterol | 39.28mg | 57% | |
| Sodium | 1844.68mg | 337% | |
| Potassium | 326.72mg | 31% | |
| Total Carbs | 2.78g | 4% | |
| Sugars | 1.46g | 26% | |
| Dietary Fiber | 0.79g | 14% | |
| Protein | 8.57g | 75% | |
| Vitamin C | 3.8mg | 28% | |
| Iron | 0.9mg | 21% | |
| Calcium | 36.6mg | 16% | |
* 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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