Saturday, April 21, 2007

Lunch Saturday 21 April - Fish Hash

Fish Hash
240g white potatoes, parboiled and cut into small dice
1 onion, chopped (140g)
½ red pepper, chopped
1 Marmara type spicy green pepper, chopped
2 cloves garlic, crushed
100g white fish fillets, cooked

Spray a non-stick frying pan with a little olive oil. Add the onions, peppers, onions and garlic and saute over low heat for about 20 minutes without stirring.

When browned, turn the hash and cook for another 20 minutes on the other side until browned.

Crumble in the white fish and warm through, Season to taste with salt, pepper and crushed chillis, if you like them.

I had this with a serving of steamed broccoli.

Nutrition Data
Calories (kcal) 395.1
Carbohydrate (g) 56.9
Protein (g) 35.7
Fat (g) 3.1
Fibre (g) 10.2

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