Directions:
- Heat the oil in a non-stick skillet. Season the fish with salt and pepper and add to the skillet. Fry until browned on both sides, but not cooked all the way through. Remove to the plate.
- Add the onion, garlic, red bell pepper to the skillet. Sautee for about 5 minutes, or until soft. Add the spices and cook for another minute.
- Add the tomatoes and coconut milk, bring to the boil, reduce the heat and simmer for about 8 minutes, or until the liquid is mostly reduced and the sauce is thickened.
- Add the fish to the pan, cover with sauce and simmer gently for another 5 minutes, or until cooked all the way.
- Stir in cilantro or parsely.
- Sirve immediately over rice, spoon the sauce over the fish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 256.95 Kcal (1076 kJ) | ||
| Calories from fat | 132.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.72g | 23% | |
|---|---|---|---|
| Cholesterol | 54.52mg | 18% | |
| Sodium | 375.46mg | 16% | |
| Potassium | 583.9mg | 12% | |
| Total Carbs | 11.7g | 4% | |
| Sugars | 4.55g | 18% | |
| Dietary Fiber | 3.02g | 12% | |
| Protein | 19.66g | 39% | |
| Vitamin C | 37.2mg | 62% | |
| Vitamin A | 0.7mg | 25% | |
| Iron | 14.6mg | 81% | |
| Calcium | 46.1mg | 5% | |
| Amount Per 100 g | |||
| Calories | 84.57 Kcal (354 kJ) | ||
| Calories from fat | 43.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.84g | 23% | |
|---|---|---|---|
| Cholesterol | 17.94mg | 18% | |
| Sodium | 123.57mg | 16% | |
| Potassium | 192.17mg | 12% | |
| Total Carbs | 3.85g | 4% | |
| Sugars | 1.5g | 18% | |
| Dietary Fiber | 0.99g | 12% | |
| Protein | 6.47g | 39% | |
| Vitamin C | 12.2mg | 62% | |
| Vitamin A | 0.2mg | 25% | |
| Iron | 4.8mg | 81% | |
| Calcium | 15.2mg | 5% | |
* 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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