Estimated Nutrition (whole recipe, rough)
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Peanut | 1 oz (28g) | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Roasted Peanut | 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
- salt and black pepper, to taste
- one cup cooking oil
- whole tilapia (one per person), one to two pounds each; cleaned (or tilapia fillets, or any fish)
- one or two onions, finely chopped
- one-half cup of peanut butter (natural, unsweetened) or a homemade groundnut paste made by grinding fresh roasted peanuts
- one spoonful of curry powder (or any similar spice or spices)
Directions
If using whole fish: Cut two or three slits into each side of the fish; rub salt and pepper into the slits and on the side of the fish.
If using fillets: Rub salt and pepper onto the fillets.
Heat oil in deep frying pan until very hot. Fry fish in hot oil, one side at a time, until fish is browned and crispy, turning once. Reduce heat and cover. Allow fish to cook a few more minutes until it is done. Remove fish from pan. Place fish in covered dish in warm oven.
Increase heat under frying pan. Fry the onions in the same pan, until fully cooked. Remove onions and place them over the fish. Reduce heat.
Add peanut butter and curry powder (or other spices) to frying pan. Mix well with remaining oil. Reduce heat to very low. Slowly stir in enough water (about a cup) to make a smooth sauce.
Pour sauce over fish and onions. Serve with Ugali or Rice.
Variations: include tomatoes, green pepper, hot chile pepper, and/or garlic when frying the onion.
Category:Ugandan Recipes
Category:Ugandan Meat Dishes