Select a black iron pot that you can handle well enough to shake, as you never stir the fish while it is cooking.
Rub the pieces of fish well with a mixture of the salt, black and red pepper. Put oil in the unheated pot. Arrange half of the fish on the bottom.
Mix the chopped vegetables and sprinkle half over fish. Sprinkle 1 tablespoon of flour over the vegetables and half of the tomato sauce and then repeat layers.
Add the thyme, bay leaf, lemon and 1/4 cup of water.
Place pot over low flame and cook slowly for one hour or until fish is tender.
Shake pot often to keep from sticking. Never stir as this will break the fish. When tender, taste for seasoning and add more if necessary.
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|Serving Size: 1 Serving (3503g)|
|Recipe Makes: 1 Servings|
|Calories from Fat: 1694 (48%)|
|Amt Per Serving||% DV|
|Total Fat 188.3g||251 %|
|Saturated Fat 41.3g||207 %|
|Monounsaturated Fat 83.6g|
|Polyunsanturated Fat 46.5g|
|Cholesterol 1065.9mg||328 %|
|Sodium 4510.5mg||156 %|
|Potassium 9885mg||260 %|
|Total Carbohydrate 91.5g||27 %|
|Dietary Fiber 23.5g||94 %|
|Sugars, other 68g|
|Protein 366.4g||523 %|
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Calories per serving: 3521
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