Recipes · Bahamian · Seafood
Bahamian Boil Fish
One serving has 388 kcal and 34 g protein, and at least a fifth of a woman's daily need of selenium (110%), pyridoxine (69%), thiamin (55%), phosphorus (51%), cobalamin (38%) and vitamin C (38%). Ready in 40 minutes.
- Preparation: 15 min
- Cooking: 25 min
- Makes: 1 serving (622 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, High protein
- Contains: celery, dairy, fish
Ingredients
- 150 g Grouper, raw
- 15 g Lime juice
- 100 g Potatoes, raw
- 40 g Onions, raw
- 30 g Celery, raw
- 0.5 g Thyme, dried
- 250 g Water
- 30 g Grits, corn, dry
- 5 g Butter, unsalted
- 1 g Salt
- 0.3 g Black pepper
Method
- Rub the fish pieces with half the lime juice and a pinch of salt; let sit 15 minutes.
- Bring the water to a boil with the onion, celery, potato, thyme, and remaining lime juice; simmer 10 minutes until the potato is nearly tender.
- Meanwhile bring a small pot of water to a boil for the grits, whisk in the grits, and cook over low heat 10-15 minutes, stirring often, until thick and creamy; season lightly and keep warm.
- Slide the fish into the simmering broth and poach gently for 6-8 minutes until it flakes easily and is cooked through.
- Stir the butter into the broth, season with the remaining salt and pepper, and serve the fish and broth ladled over, or beside, the grits.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 388 kcal | 18% |
| Carbohydrates | 47.6 g | |
| Water | 530 mL | |
| Fiber | 5 g | 17% |
| Protein | 34.2 g | 71% |
| Tryptophan | 0.37 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.8 g | |
| Lysine | 2.9 g | |
| Methionine | 0.95 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.7 g | |
| Histidine | 0.97 g | |
| Fat | 6.3 g | |
| Monounsaturated | 1.6 g | |
| Polyunsaturated | 0.98 g | |
| Docosahexaenoic Acid (DHA) | 0.33 g | |
| Eicosapentaenoic Acid (EPA) | 0.04 g | |
| Omega-6 | 0.43 g | |
| Saturated | 3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 66.3 mg | |
| Calcium | 96.7 mg | 10% |
| Copper | 0.21 mg | 23% |
| Iron | 3.9 mg | 22% |
| Magnesium | 93 mg | 30% |
| Manganese | 0.38 mg | 21% |
| Phosphorus | 357 mg | 51% |
| Potassium | 1,355 mg | 29% |
| Selenium | 60.7 µg | 110% |
| Sodium | 510 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.6 mg | 55% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 33% |
| Pyridoxine (vitamin B6) | 0.9 mg | 69% |
| Folate (vitamin B9) | 101 µg | 25% |
| Cobalamin (vitamin B12) | 0.91 µg | 38% |
| Choline | 22.6 mg | 5% |
| Vitamin A | 107 µg | 15% |
| Vitamin C | 28.3 mg | 38% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.35 mg | 2% |
| Vitamin K | 20.4 µg | 23% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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