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This recipe was modified from CooklikeaJamaican.com – the photos is a representation of the recipe
This recipe originally called for Snapper, a fish naturally high in Potassium. Instead we used Tilapia which is higher in protein and much lower in potassium. Use fresh Tilapia for the best results.
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
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.
Calories: 376 KCal
Protein: 21 g
Carbohydrates: 6 g
Fibre: 1 g
Total Fat: 31 g
Sodium: 106 mg
Phosphorus: 188 mg
Potassium: 432 mg
Servings per recipe: 4
Serving size: 1 fillet + 1/2 cup veg
3 protein, 1 veg
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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.
Glad to hear you enjoyed the recipe and made it your own!