Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 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 |
| Lime | juice of 1 lime (44ml) | 11 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
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
- 4 fish steaks or fillets
- 1 tablespoon garam masala
- 2 tablespoons vegetable oil
- 2 onions, sliced
- 2 garlic cloves, sliced
- 1 dried hot pepper
- 1 large fresh tomato
- 1 teaspoon additional garam masala
- 1 1/2 cups coconut milk
- 1-2 lime,juice of
Directions
Rub fish with garam masala and brown on each side in hot oil
The fish shouldn't cook through
Saute onion and garlic in additional oil, stirring occasionally, until onions are tender and slightly browned
Add pepper, tomato, and more garam masala
Cook with the lid on for a minute to "melt" the tomato
Add the coconut milk and simmer 5 minutes, stirring often
Add the fish and simmer, covered, until cooked through, about 10 minutes
Squeeze lime juice over fish and sauce
Remove the hot pepper
Serve over hot cooked rice
Category:Tanzanian Recipes
Category:Tanzanian Appetizers