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1
34
135
Baked Fish with Pele Leaf
Katdijo
2
1
1
1
4
4
1
3
medium fish or 1 large fish cut into serving sized pieces
cup coconut milk
onion
or more pele leaves
cups of water
basil leaves
clove garlic
limes
4 – 6 medium size fish (baked)
1
1
large onion
clove garlic
5
1
/2
21/2 coconuts grated
2 – 3 cups water
tablespoon oil
cup grated yellow ginger
1
salt and pepper to taste
salt to taste
1
lb. vegetables (green leaves and eggplants are recommended)
Clean and cut fish into serving pieces. Marinade in lime juice for 4-5
Arrange fish in a casserole dish. Parboil vegetables; drain and arrange
on top of fish. Set aside.
Place grated coconut and yellow ginger in a bowl and mix. Add water
and squeeze together several times within the bowl. Squeeze out milk into
another container and set aside. Saute onions and garlic in a two-quart sauce
pan. Stir for about one to two minutes. Pour coconut milk in the saucepan
and bring to boil. Remove from heat and pour over fish and vegetables and
serve.
minutes with a little bit of salt or soy sauce. Bake fish until cooked.
Wash pele leaves. Add salt, onion, garlic, and basil leaves to coconut
milk and bring to boil. Add pele leaves and cook for 30 minutes. Use some
of the coconut milk to saute baked fish on a low heat. Place pele leaves on a
tray, put fish on top and serve with lime juice.
Serve with either taro, sweet potato, breadfruit, yams, tapioca or rice.
Note: Extremely high in saturated fat. To reduce, replace up to half of
the coconut milk with whole or low fat milk.
Note: Very high in saturated fat. To reduce, replace up to half of
coconut cream with whole or low fat milk.
Floria P. James/COM/YAP/EFNEP
UOG/GCE
Estimated Nutritional Values
Estimated Nutritional Values
Amount/Serving
% DV*
Amount/Serving
% DV*
4 %
Amount/Serving
% DV*
Amount/Serving
% DV*
6 %
Calories
365 kcal 18 % Carbohydrate
28 Gm 43 % Iron
12 Gm
Total Fat
3 Mg 17 %
Calories
526 kcal 26 % Carbohydrate
34 Gm 52 % Iron
17 Gm
Saturated Fat
Cholesterol
Sodium
19 Gm 95 % Calcium
60 Mg
6 %
5 %
Total Fat
3.9 Mg 22 %
0 Mg
0 % Vitamin A
6 % Vitamin C
226.8 IU
Saturated Fat
Cholesterol
Sodium
15 Gm 75 % Calcium
62 Mg
6 %
3 %
145 Gm
18.9 Mg 32 %
0 Mg
0 % Vitamin A
5 % Vitamin C
156.5 IU
Protein
20 Gm 40 %
121 Gm
8.6 Mg 14 %
Protein
36 Gm 72 %
*Percent daily Values (DV) are based on a 2,000 calorie diet
*Percent daily Values (DV) are based on a 2,000 calorie diet
Servings in this recipe:
4
Servings in this recipe:
5
Milk:
0
Veg:
0
Fruit:
0
Bread:
0
Meat:
1
Milk:
0
Veg:
1
Fruit:
0
Bread:
0
Meat:
2
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