Recipes · Jamaican · Seafood
Stamp and Go
One serving has 360 kcal and 16 g protein, and at least a fifth of a woman's daily need of selenium (76%), cobalamin (72%), vitamin K (56%), phosphorus (54%), thiamin (34%) and riboflavin (28%). Ready in 45 minutes.
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- Preparation: 30 min
- Cooking: 15 min
- Makes: 1 serving (130 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free
- Contains: egg, fish, gluten
Ingredients
- 16 g Salt cod
- 40 g Flour, all-purpose
- 1.5 g Baking powder
- 10 g Scallions, raw
- 1.5 g Chili peppers, red, raw
- 15 g Eggs, whole, raw
- 30 g Water
- 16 g Vegetable oil
Method
- Soak the salt cod in cold water for at least 8 hours, changing the water a couple of times, then drain, simmer in fresh water for 10 minutes, and flake finely, checking for and removing any bones.
- Whisk the flour, baking powder, egg and water into a smooth, thick batter.
- Stir in the flaked fish, scallion and chili.
- Heat the oil in a pan to 175 °C (350 °F).
- Drop tablespoons of the batter into the hot oil and fry for 2-3 minutes a side until puffed, crisp and golden brown.
- Drain on paper towel and serve hot and crisp, with lime wedges if you like.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 360 kcal | 17% |
| Carbohydrates | 31.9 g | |
| Water | 59.1 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 16.3 g | 34% |
| Tryptophan | 0.19 g | |
| Threonine | 0.64 g | |
| Isoleucine | 0.72 g | |
| Leucine | 1.3 g | |
| Lysine | 1.2 g | |
| Methionine | 0.43 g | |
| Cystine | 0.24 g | |
| Phenylalanine | 0.71 g | |
| Tyrosine | 0.54 g | |
| Valine | 0.82 g | |
| Histidine | 0.44 g | |
| Fat | 18.2 g | |
| Monounsaturated | 4.3 g | |
| Polyunsaturated | 9.8 g | |
| Docosahexaenoic Acid (DHA) | 0.08 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.4 g | |
| Saturated | 3 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 80.1 mg | |
| Calcium | 159 mg | 16% |
| Copper | 0.11 mg | 12% |
| Iron | 2.9 mg | 16% |
| Magnesium | 35.1 mg | 11% |
| Manganese | 0.3 mg | 17% |
| Phosphorus | 378 mg | 54% |
| Potassium | 329 mg | 7% |
| Selenium | 41.9 µg | 76% |
| Sodium | 1,268 mg | |
| Zinc | 0.77 mg | 10% |
| Thiamin (vitamin B1) | 0.37 mg | 34% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 0.68 mg | 14% |
| Pyridoxine (vitamin B6) | 0.2 mg | 15% |
| Folate (vitamin B9) | 91 µg | 23% |
| Cobalamin (vitamin B12) | 1.7 µg | 72% |
| Choline | 91.4 mg | 22% |
| Vitamin A | 36.4 µg | 5% |
| Vitamin C | 4.6 mg | 6% |
| Vitamin D (D2 + D3) | 38.1 IU | 6% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 50.6 µg | 56% |
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
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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