Recipes · Trinidadian · Seafood
Buljol
One serving has 307 kcal and 19 g protein, and at least a fifth of a woman's daily need of cobalamin (94%), selenium (77%), vitamin K (77%), choline (50%), phosphorus (46%) and pantothenic acid (35%). Ready in 750 minutes.
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- Preparation: 735 min
- Cooking: 15 min
- Makes: 1 serving (224 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, Low carb
- Contains: egg, fish
Ingredients
- 18 g Salt cod
- 60 g Tomatoes, raw
- 30 g Onions, red, raw
- 40 g Avocado, raw
- 10 g Olive oil
- 10 g Lime juice
- 3 g Chili peppers, red, raw
- 3 g Parsley, fresh
- 50 g Eggs, whole, raw
Method
- Soak the salt cod in cold water for at least 12 hours, changing the water two or three times, to remove excess salt; drain and flake, discarding any skin or bone.
- Poach the flaked cod in fresh water for 5 minutes, then drain well.
- Boil the egg for about 10 minutes, then cool, peel and quarter.
- Toss the flaked cod with the diced tomato, red onion, chile and lime juice.
- Drizzle with the olive oil, scatter with the parsley, and serve with the boiled egg and sliced avocado alongside.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 307 kcal | 14% |
| Carbohydrates | 10.3 g | |
| Water | 168 mL | |
| Fiber | 4.1 g | 14% |
| Protein | 19.4 g | 40% |
| Tryptophan | 0.23 g | |
| Threonine | 0.83 g | |
| Isoleucine | 0.91 g | |
| Leucine | 1.6 g | |
| Lysine | 1.6 g | |
| Methionine | 0.55 g | |
| Cystine | 0.28 g | |
| Phenylalanine | 0.85 g | |
| Tyrosine | 0.67 g | |
| Valine | 1.1 g | |
| Histidine | 0.52 g | |
| Fat | 21.5 g | |
| Monounsaturated | 13.1 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0.11 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.5 g | |
| Saturated | 3.9 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 213 mg | |
| Calcium | 81 mg | 8% |
| Copper | 0.19 mg | 21% |
| Iron | 2.1 mg | 12% |
| Magnesium | 54.1 mg | 17% |
| Manganese | 0.2 mg | 11% |
| Phosphorus | 319 mg | 46% |
| Potassium | 758 mg | 16% |
| Selenium | 42.3 µg | 77% |
| Sodium | 1,346 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.14 mg | 13% |
| Riboflavin (vitamin B2) | 0.36 mg | 33% |
| Niacin (vitamin B3) | 2.6 mg | 19% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 35% |
| Pyridoxine (vitamin B6) | 0.46 mg | 35% |
| Folate (vitamin B9) | 84.5 µg | 21% |
| Cobalamin (vitamin B12) | 2.3 µg | 94% |
| Choline | 212 mg | 50% |
| Vitamin A | 130 µg | 19% |
| Vitamin C | 25.9 mg | 35% |
| Vitamin D (D2 + D3) | 70 IU | 12% |
| Vitamin E | 3.6 mg | 24% |
| Vitamin K | 69.2 µg | 77% |
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
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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