Recipes · Belizean · Main Courses
Boil Up (Belizean One-Pot Fish and Root Vegetables)
One serving has 853 kcal and 50 g protein, and at least a fifth of a woman's daily need of cobalamin (244%), selenium (160%), vitamin A (136%), vitamin D (D2 + D3) (129%), pyridoxine (121%) and vitamin C (98%). Ready in 65 minutes.
- Preparation: 20 min
- Cooking: 45 min
- Makes: 1 serving (761 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein
- Contains: egg, fish
Ingredients
- 180 g Snapper, raw
- 50 g Eggs, whole, raw
- 150 g Cassava, raw
- 120 g Plantains, ripe, raw
- 100 g Sweet potato, raw
- 80 g Tomatoes, raw
- 60 g Onions, raw
- 10 g Vinegar, white
- 10 g Olive oil
- 1 g Salt
Method
- Bring a small pan of water to a boil, add the egg, and boil for 9-10 minutes until hard-boiled; cool, peel and set aside.
- Peel the cassava, plantain and sweet potato and cut them into large chunks.
- Put the root vegetables in a large pot, cover with water, add the salt, and boil for 20-25 minutes until tender.
- Add the fish to the pot for the last 8-10 minutes of cooking, until it is cooked through and flakes easily.
- Meanwhile, finely dice the tomato and onion and whisk with the vinegar and oil to make the tangy 'boil up sauce'.
- Drain the fish and vegetables and arrange on a plate with the halved hard-boiled egg.
- Spoon the tomato-onion sauce generously over everything and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 853 kcal | 40% |
| Carbohydrates | 125 g | |
| Water | 560 mL | |
| Fiber | 9.7 g | 33% |
| Protein | 49.7 g | 104% |
| Tryptophan | 0.57 g | |
| Threonine | 2.1 g | |
| Isoleucine | 2.1 g | |
| Leucine | 3.7 g | |
| Lysine | 4 g | |
| Methionine | 1.3 g | |
| Cystine | 0.61 g | |
| Phenylalanine | 1.9 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.5 g | |
| Histidine | 1.3 g | |
| Fat | 18.3 g | |
| Monounsaturated | 9.7 g | |
| Polyunsaturated | 3 g | |
| Docosahexaenoic Acid (DHA) | 0.5 g | |
| Eicosapentaenoic Acid (EPA) | 0.09 g | |
| Omega-6 | 1.9 g | |
| Saturated | 3.6 g | |
| Trans-Fats | 0.02 g | |
| Cholesterol | 253 mg | |
| Calcium | 166 mg | 17% |
| Copper | 0.55 mg | 61% |
| Iron | 3.3 mg | 18% |
| Magnesium | 178 mg | 57% |
| Manganese | 1.2 mg | 68% |
| Phosphorus | 618 mg | 88% |
| Potassium | 2,425 mg | 52% |
| Selenium | 87.9 µg | 160% |
| Sodium | 661 mg | |
| Zinc | 2.6 mg | 32% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 3.7 mg | 27% |
| Pantothenic acid (vitamin B5) | 3.6 mg | 72% |
| Pyridoxine (vitamin B6) | 1.6 mg | 121% |
| Folate (vitamin B9) | 134 µg | 33% |
| Cobalamin (vitamin B12) | 5.8 µg | 244% |
| Choline | 337 mg | 79% |
| Vitamin A | 949 µg | 136% |
| Vitamin C | 73.7 mg | 98% |
| Vitamin D (D2 + D3) | 775 IU | 129% |
| Vitamin E | 4.7 mg | 31% |
| Vitamin K | 52.1 µg | 58% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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