Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cloves | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Tamarind | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Oil 3 T
- Fish filets cut in serving portions 2-3 lbs
- Salt & pepper to season
- Onion chopped or sliced 1 each
- Pepper, bell shopped or sliced 2 each
- Garlic minced 6-8 cloves
- Tomatoes seeded, chopped 1 cup
- Coconut milk 1 1/2 cups
- Garam masala or curry powder 2-3 t
- Tamarind paste or lemon juice 1-2 T
- Salt & pepper to taste
Directions
1. Heat the oil over medium-high heat in a large skillet or pot. Sear the fish fillets and remove to a separate plate. Do not cook through.
2. Reduce the heat to medium and add the onions and peppers. Sauté until onion is translucent. Add the garlic and sauté 1-2 minutes more.
3. Add the tomatoes and bring to a boil. Add the rest of the ingredients, bring to a boil and reduce heat to a simmer. Season to taste with salt and pepper.
4. Add the fish filets, cover and simmer till fish is cooked through, 5-10 minutes. Serve with rice, boiled potatoes, boiled cassava or chapatti.
Category:Kenyan Recipes
Category:Kenyan Appetizers