Smoked Mackerel, Broccoli And Plantain Stir-Fry-Sierra Leone Flavours Recipe

Recipe By Recipes From A Pantry

A super easy smoked mackerel, broccoli and plantain stir-fry.

4.5
14 Rating -
Rate
15minstotal
15minsCook
15m.total
15m.Cook
Smoked Mackerel, Broccoli And Plantain Stir-Fry-Sierra Leone Flavours
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ingredients serve

Ingredients for Smoked Mackerel, Broccoli And Plantain Stir-Fry-Sierra Leone Flavours Recipe

  • 2 tablespoon Oyster sauce
  • 1 tablespoon Tamari soy sauce
  • 1/2 teaspoon Roasted sesame oil
  • 1/2 Plantain
  • As required Oil for frying
  • 125 gram Broccoli cut into even sized florets
  • 100 gram Smoked mackerel shredded
  • 1 Spring onions scallions sliced
  • As required Rice and toasted sesame seeds to serve
Nutrition
value
311
calories per serving
6 g Fat35 g Protein28 g Carbs16 g FiberOther

Current Totals

  • Fat
    6g
  • Protein
    35g
  • Carbs
    28g
  • Fiber
    16g

MacroNutrients

  • Carbs
    28g
  • Protein
    35g
  • Fiber
    16g

Fats

  • Fat
    6g

Vitamins & Minerals

  • Calcium
    223mg
  • Iron
    7mg
  • Vitamin A
    104mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    5mg
  • Vitamin B6
    100mg
  • Vitamin B9
    889mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    49mg
  • Vitamin E
    2mg
  • Copper
    1mcg
  • Magnesium
    133mg
  • Manganese
    < 1mg
  • Phosphorus
    580mg
  • Selenium
    68mcg
  • Zinc
    4mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Recipes From A Pantry