Directions:
- In a mortar or spice grinder, grind cumin and coriander seeds with salt and pepper finely.
- Wash fish and rub with one clove garlic and then with the spice blend and let sit for 30 minutes.
- Grind the allspice berries.
- Finely slice onions, fry with soome oil in a skillet until golden.
- Add tomato paste, roast slightly. Add canned tomatoes, ground allspice and salt and pepper to taste. Let simmer for two or three minutes.
- Dust fish filets with flour, fry in some oil from both sides until gilden brown.
- Preheat oven to 370 degrees F.
- Drain fried fish on paper towel.
- Fill half of the tomato sauce into a baking pan, layer fish on it and top with the rest of the sauce.
- Bake at 370 F for 10-15 minues.
- Serve with rice or flatbread.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 288.05 Kcal (1206 kJ) | ||
| Calories from fat | 131.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.61g | 22% | |
|---|---|---|---|
| Sodium | 582.45mg | 24% | |
| Potassium | 695.39mg | 15% | |
| Total Carbs | 20.19g | 7% | |
| Sugars | 4.9g | 20% | |
| Dietary Fiber | 7.14g | 29% | |
| Protein | 19.53g | 39% | |
| Vitamin C | 8.4mg | 14% | |
| Iron | 2.4mg | 13% | |
| Calcium | 116.4mg | 12% | |
| Amount Per 100 g | |||
| Calories | 157.99 Kcal (661 kJ) | ||
| Calories from fat | 72.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.01g | 22% | |
|---|---|---|---|
| Sodium | 319.46mg | 24% | |
| Potassium | 381.4mg | 15% | |
| Total Carbs | 11.07g | 7% | |
| Sugars | 2.69g | 20% | |
| Dietary Fiber | 3.92g | 29% | |
| Protein | 10.71g | 39% | |
| Vitamin C | 4.6mg | 14% | |
| Iron | 1.3mg | 13% | |
| Calcium | 63.8mg | 12% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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