Smoorsnoek
15 minCape classics, Easy (15 min)
Flaked smoked snoek braised with onion, tomato and a little chilli. Comfort food in 15 minutes.
Method
- 1
Melt the butter and fry the onion for 5 minutes until soft and golden.5 min
- 2
Add tomato and chilli and cook 3 minutes until saucy.3 min
- 3
Fold in the snoek flakes and warm through for 2–3 minutes. Don't over-stir.
- 4
Finish with pepper and lemon. Serve on rice, fresh bread or mash.
One step per screen, read aloud, timers built in.
Per portion
Fibre: 1 gSugar: 2 gSodium: 1531 mg
Computed from USDA FoodData Central SR Legacy (April 2018) per-100g values applied to ingredient gram weights derived from stated recipe quantities (grams used directly) or from USDA SR Legacy food_portion.csv household measures (tbsp/tsp/clove/'medium' item references) where recipe used volume/count units — see 'calculation' lines for each ingredient's basis. LOWER-BOUND ONLY: 'salt and pepper'/unspecified salt, unspecified sauces/dressings, and garnish-only items were excluded per instructions (no gram quantity given), so actual sodium (and to a lesser extent kcal/fat/carbs from such omissions) is almost certainly higher than shown. Unspecified/omitted ingredients: tomato, chopped (q=1, no unit): no confident USDA SR Legacy match / reference weight found — EXCLUDED, not estimated; green chilli, sliced (optional) (q=0.5, no unit): no confident USDA SR Legacy match / reference weight found — EXCLUDED, not estimated; butter (1 tbsp): no confident USDA SR Legacy match found — EXCLUDED, not estimated; black pepper and a squeeze of lemon: quantity unspecified (null) — EXCLUDED from macro totals (no gram amount given; 'salt' terms excluded per instructions as added salt is unspecified, not assumed)
Calculation sources
- smoked snoek, flaked, bones removed: 150.0 g -> USDA SR Legacy fdc 173712 (Fish, whitefish, mixed species, smoked) - GENERIC ANALOGUE for smoked snoek (species-specific smoked snoek not in SR Legacy); already-smoked state
- onion, chopped: 55.0 g -> USDA SR Legacy fdc 170000 (Onions, raw); USDA 'medium onion' reference weight = 110 g x q=0.5