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Recipes

Jamaican Steamed Fish

Renal Diet Nutrient Analysis

  • Servings per recipe: 4
  • Serving size: 1 fillet + 1/2 cup veg

Nutrient Analysis

  • Calories: 376
  • Protein: 21g
  • Carbohydrates: 6g
  • Fibre: 1g
  • Total Fat: 31g
  • Sodium: 106mg
  • Phosphorus: 188mg
  • Potassium: 432mg

Renal and Diabetic Exchanges

3 protein, 1 veg

Ingredients

4 fillets of tilapia (100 g per fillet)
1/2 cup (125 ml) olive oil
3/4 cup (175 ml) red and green peppers, sliced
1/2 cup (125 ml) onion, sliced
1/4 tsp black pepper
1 tsp hot pepper sauce
1 large sprig thyme
1 tbsp Ketchup
Juice of 1/2 Lime (1 tbsp lime juice)
1 cup hot water

Directions

Heat oil in frying pan on medium and sautée onion and bell peppers.

Add black pepper, hot pepper sauce, thyme, ketchup, lime juice and 1/2 cup of hot water and stir.

Place fish in pan and add 1/2 cup hot water and spoon vegetables and sauce over fish.

Cover pan and cook for 5 minutes.  Turn fish and cook covered for 5 more minutes, or until done.

Jamaican Steamed Fish, 3.0 out of 5 based on 14 ratings

Reviews

Reviewed on by

So relieved to find this site. Did this recipe today, though I did tweak it a bit, for my husband’s sake. Added dried cilantro leaves, roasted the red bell pepper first and skinned it, added 1 tsp minced garlic. Sauteed the vegis et al. and set them aside. Total H2O 1/2 cup. Then lightly floured the fish with 1 tbsp all-purpose before putting them into the hot iron skillet, 2 min, then flipped them, topped with the vegi/sauce, covered and finished cooking 5 min. The fillets had just a hint of crispness that way. Under 500 mg potassium, less than half our targets! Left him plenty of ‘wiggle room’ for a bite sized Kit Kat at 32 mg for dessert.