Top Rated CaribbeanView Recipe
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Fried plantain
This Caribbean fruit is like a large banana and eaten as a vegetable.
What you need
- 2 large plantains (ripe when skin is dark)
- 45 ml vegetable oil for shallow frying
Method
Peel the plantains. Slice diagonally.
Heat oil in a large frying pan. Fry plantain gently for 3-5 min or until golden brown on both sides.
Drain on crumpled kitchen paper and serve.
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Preparation 5 minutes Cook 3 minutes Total 8 minutes -
Energy 132 kcal/serving Fat 10.6 g/serving Carbohydrates 114.17 g/serving Glycaemic Index 55 Glycaemic Load 10.47 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 555 | 836 | 10475 | 8350 |
| Energy (kcal) | 132 | 199 | 2500 | 2000 |
| Protein (g) | 0.78 | 1.17 | ||
| Carbohydrate (g) | 19.0 | 28.6 | 345 | 275 |
| Fat (g) | 7.02 | 10.6 | 95 | 70 |
| Fat (saturated) (g) | 0.95 | 1.43 | ||
| Fibre (g) | 1.37 | 2.06 | ||
| Sodium (mg) | 2.39 | 3.59 | ||
| Salt (equivalent) (g) | 0.01 | 0.01 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 67.4 | 101 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.18 | 0.27 | 2 |
| Vitamin C (mg) | 11.0 | 16.5 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.60 | 2.40 | 10 |
| Zinc (mg) | 0.08 | 0.13 | 15 |
| Calcium (mg) | 1.79 | 2.69 | 800 |
| Folate (mcg) | 13.1 | 19.7 | 200 |
| Iron (mg) | 0.36 | 0.54 | 14 |
| Magnesium (mg) | 22.1 | 33.2 | 300 |
| Niacin (mg) | 0.41 | 0.62 | 18 |
| Pantothenic acid (mg) | 0.16 | 0.23 | 6 |
| Riboflavin (mg) | 0.03 | 0.05 | 1.6 |
| Phosphorous (mg) | 20.3 | 30.5 | 800 |
| Thiamin (mg) | 0.03 | 0.05 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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