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caribbean lunch/dinner

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Nutrition Facts
Servings per recipe
Calories% Daily Values
  • Energy 1042 kcal 52 %
  • Fat 39 g 60 %
  • Saturated 4 g 20 %
  • Carbs 20 g 7 %
  • Fiber 5 g 18 %
  • Protein 146 g 292 %
  • Cholesterol 252 mg 84 %
  • Sodium 1797 mg 75 %
  • Calcium 275 mg 28 %
  • Magnesium 270 mg 64 %
  • Potassium 3315 mg 71 %
  • Iron 3 mg 17 %
  • Zinc 4 mg 32 %
  • Phosphorus 1456 mg 208 %
  • Vitamin A 232 µg 26 %
  • Vitamin C 17 mg 19 %
  • Thiamin (B1) 1 mg 46 %
  • Riboflavin (B2) 0 mg 8 %
  • Niacin (B3) 3 mg 17 %
  • Vitamin B6 3 mg 219 %
  • Folate equivalent (total) 160 µg 40 %
  • Vitamin B12 20 µg 850 %
  • Vitamin D 69 µg 463 %
  • Vitamin E 13 mg 86 %
  • Vitamin K 60 µg 50 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Steamed Whole Fish

Ingredients

  • 2 tablespoons salted black beans
  • 1½ pounds whole walleye or red snapper, well cleaned
  • 1 teaspoon finely chopped fresh ginger
  • 2 tablespoons vegetable oil
  • 1 teaspoon minced garlic
  • ½ teaspoon salt
  • ¼ teaspoon sugar
  • 1 teaspoon soy sauce
  • ¼ teaspoon sesame oil
  • 2 green onions, with tops

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