AI-generated photo.
Caribbean · Antigua and Barbuda
Fungi and saltfish
Also called fungi
Fungi and saltfish, a dish from Antigua and Barbuda (fungi).
Pai editors’ mark 4 / 5
Plan, list, and collections
Fungi and saltfish is cooked in Antigua and Barbuda as its own dish. Cook cornmeal with okra until it is stiff, and stew the salt fish with onion and thyme beside it. Tuna stands in for salt cod. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
80
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 19%
- Carbs 54%
- Fat 27%
Suits · Diabetes-friendly
Sugar, fiber, and the starch mix sit in a gentler range. Your own portion still decides the day.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 13.9 g, under the 25 g mark.
Watch · Low sodium
About 508 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Polenta145 kcal
- Neutral oil62 kcal
- Canned tuna in water41 kcal
- Okra18 kcal
- Yellow onion18 kcal
- Butter lettuce5 kcal
Glycemic load
Estimated glycemic load for this count: 19.6. The bands come from the ingredient table.
Portion
One serving, as written, is about 289 kcal.
Allergens. Fish
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 289 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Replace the meat or fish with the same weight of drained chickpeas.
The seasoning and the method stay. The center of the plate changes. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 289 kcal | 14% |
| Protein | 13.9 g | 28% |
| Carbohydrate | 40.2 g | 15% |
| Fiber | 6 g | 21% |
| Total sugars | 3.3 g | 7% |
| Fat | 9.1 g | 12% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 16 mg | 5% |
| Sodium | 508 mg | 22% |
| Potassium | 524 mg | 11% |
| Calcium | 83 mg | 6% |
| Iron | 3.2 mg | 18% |
| Magnesium | 103 mg | 25% |
| Zinc | 1.5 mg | 14% |
| Vitamin A | 92 mcg | 10% |
| Vitamin C | 18.7 mg | 21% |
| Vitamin D | 0.5 mcg | 3% |
| Vitamin E · estimate | 1 mg | 7% |
| Vitamin K · estimate | 72 mcg | 60% |
| Thiamin (B1) | 0.3 mg | 28% |
| Riboflavin (B2) | 0.2 mg | 15% |
| Niacin (B3) | 6.7 mg | 42% |
| Vitamin B6 | 0.5 mg | 28% |
| Folate | 81 mcg | 20% |
| Vitamin B12 | 1.2 mcg | 48% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- The balance of protein, fiber, and richer ingredients is what earns the Healthy mark.
- Fish here is a commonly eaten, lower-mercury choice when fully cooked. Follow your own pregnancy fish guidance.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Polenta1 cup160 g
Okra2 cups220 g
Canned tuna in water2 cans180 g
Yellow onion1 onion180 g
Fresh thyme4 sprigs3 g
Neutral oil2 tbsp30.77 ml
Kosher salt1 tsp4 g
Butter lettuce1.5 cups160 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Replace the meat or fish with the same weight of drained chickpeas.. The seasoning and the method stay. The center of the plate changes.
Method
AI-generated photo.
1Set a heavy pot over medium heat. For Fungi and saltfish, start here: cook cornmeal with okra until it is stiff, and stew the salt fish with onion and thyme beside it.
AI-generated photo.
2Cook cornmeal with okra until it is stiff, and stew the salt fish with onion and thyme beside it. Tuna stands in for salt cod.
Cook 25 min
AI-generated photo.
3The liquid should be quiet and the center tender. Stop when this is true of Fungi and saltfish: Cook cornmeal with okra until it is stiff, and stew the salt fish with onion and thyme beside it. Tuna stands in for salt cod.
AI-generated photo.
4Ladle it into warm bowls. Fungi and saltfish is eaten in Antigua and Barbuda as this plate, with the sauce or garnish that belongs to it.
How you know it is done
Fungi and saltfish is done when the thickest piece is tender and the liquid is quiet, not at a hard boil.
If it goes wrong
- Fungi and saltfish looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Fungi and saltfish spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Fungi and saltfish, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven, not a raw salad.
How this dish helps your daily life
- Fungi and saltfish is cooked by simmer in Antigua and Barbuda. The steps follow that technique, including the timing above.
- The meat, poultry, or fish is the protein. The panel is this plate, not a generic serving.
Notes
Pregnancy. Cook seafood until it is done through. This is a common cooking fish or shellfish, not a high-mercury choice.
Allergens in the required list: Fish.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.