Recipes · Canadian · Seafood
Fish and Brewis
One serving has 307 kcal and 18 g protein, and at least a fifth of a woman's daily need of cobalamin (94%), selenium (82%), phosphorus (36%), thiamin (22%) and niacin (22%). Ready in 745 minutes.
- Preparation: 720 min
- Cooking: 25 min
- Makes: 1 serving (92 g)
- Difficulty: Medium
- Diets: Low carb
- Contains: dairy, fish, gluten, pork
Ingredients
- 22 g Salt cod
- 30 g Bread rolls, hard
- 12 g Salt pork
- 20 g Onions, raw
- 8 g Butter, unsalted
Method
- Soak the salt cod and the hard bread rolls (a stand-in for hardtack) separately in cold water overnight, changing the water two or three times, until the cod is plump and much less salty.
- Drain the cod, cover with fresh water, and simmer for 15-20 minutes until it flakes easily; drain and flake, discarding any skin or bones.
- Meanwhile squeeze out the soaked bread and warm it through in a pan, breaking it into soft chunks.
- Dice the salt pork and fry with the onion in a skillet for 5-6 minutes until crisp and golden, to make the scrunchions.
- Toss the flaked cod and soaked bread with the butter, top with the scrunchions and their fat, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 307 kcal | 14% |
| Carbohydrates | 17.7 g | |
| Water | 33.3 mL | |
| Fiber | 1 g | 3% |
| Protein | 17.7 g | 37% |
| Tryptophan | 0.2 g | |
| Threonine | 0.72 g | |
| Isoleucine | 0.77 g | |
| Leucine | 1.4 g | |
| Lysine | 1.4 g | |
| Methionine | 0.47 g | |
| Cystine | 0.22 g | |
| Phenylalanine | 0.72 g | |
| Tyrosine | 0.57 g | |
| Valine | 0.88 g | |
| Histidine | 0.48 g | |
| Fat | 18 g | |
| Monounsaturated | 6.8 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0.09 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.7 g | |
| Saturated | 7.9 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 61 mg | |
| Calcium | 70.9 mg | 7% |
| Copper | 0.1 mg | 11% |
| Iron | 1.6 mg | 9% |
| Magnesium | 40.4 mg | 13% |
| Manganese | 0.18 mg | 10% |
| Phosphorus | 253 mg | 36% |
| Potassium | 392 mg | 8% |
| Selenium | 45.1 µg | 82% |
| Sodium | 2,033 mg | |
| Zinc | 0.78 mg | 10% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 3.1 mg | 22% |
| Pantothenic acid (vitamin B5) | 0.55 mg | 11% |
| Pyridoxine (vitamin B6) | 0.23 mg | 18% |
| Folate (vitamin B9) | 38.2 µg | 10% |
| Cobalamin (vitamin B12) | 2.3 µg | 94% |
| Choline | 73.5 mg | 17% |
| Vitamin A | 64 µg | 9% |
| Vitamin C | 2.3 mg | 3% |
| Vitamin D (D2 + D3) | 36.5 IU | 6% |
| Vitamin E | 0.94 mg | 6% |
| Vitamin K | 0.91 µg | 1% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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