Directions:
- Heat the oil over medium-high flame in a large skillet or pot. Season the fish with salt and pepper. Sear the fish fillets on both sides and remove to a plate. Do not cook through.
- Reduce the heat to medium and add the onions and peppers. Sauté until the onion is translucent. Add the garlic and sauté 1-2 minutes more.
- Add the tomatoes, coconut milk, garam masala or curry powder, tamarind paste or lemon juice, salt and pepper. Bring to a boil, then reduce heat to low and simmer for 6-8 minutes.
- Add the fish fillets, cover and continue to simmer until the fish is cooked through, 5-10 minutes. Serve with rice, ugali, boiled potatoes, boiled cassava or chapatti.
- Variations: Mtuzi wa Kamba (Shrimp in coconut curry): substitute shrimp for the fish. There is no need to sear the shrimp initially.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 391.12 Kcal (1638 kJ) | ||
| Calories from fat | 222.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.74g | 38% | |
|---|---|---|---|
| Cholesterol | 69.73mg | 23% | |
| Sodium | 82.14mg | 3% | |
| Potassium | 957.35mg | 20% | |
| Total Carbs | 11.23g | 4% | |
| Sugars | 5.65g | 23% | |
| Dietary Fiber | 2.61g | 10% | |
| Protein | 30.81g | 62% | |
| Vitamin C | 47.7mg | 79% | |
| Vitamin A | 1mg | 33% | |
| Iron | 19.8mg | 110% | |
| Calcium | 143.3mg | 14% | |
| Amount Per 100 g | |||
| Calories | 99.63 Kcal (417 kJ) | ||
| Calories from fat | 56.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.3g | 38% | |
|---|---|---|---|
| Cholesterol | 17.76mg | 23% | |
| Sodium | 20.92mg | 3% | |
| Potassium | 243.86mg | 20% | |
| Total Carbs | 2.86g | 4% | |
| Sugars | 1.44g | 23% | |
| Dietary Fiber | 0.66g | 10% | |
| Protein | 7.85g | 62% | |
| Vitamin C | 12.1mg | 79% | |
| Vitamin A | 0.3mg | 33% | |
| Iron | 5mg | 110% | |
| Calcium | 36.5mg | 14% | |
* 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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