Directions:
- Heat the oil in a frying pan and fry the onion until softened. Add the Garam Masala, Ginger and Allspice and cook for 1 minute, stirring.
- Add the tomatoes, tomato purée, sugar, salt, Minced Garlic, Cayenne Pepper and water. Bring to the boil, stirring. Simmer gently, uncovered, for 10 minutes.
- Stir in the pineapple and cod. Cover and simmer for a further 10 minutes or until the fish is tender.
- If a hotter flavour is desired, add an extra pinch of Cayenne Pepper.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 165.39 Kcal (692 kJ) | ||
| Calories from fat | 30.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.44g | 5% | |
|---|---|---|---|
| Cholesterol | 53.29mg | 18% | |
| Sodium | 642.06mg | 27% | |
| Potassium | 481.39mg | 10% | |
| Total Carbs | 14.33g | 5% | |
| Sugars | 10.84g | 43% | |
| Dietary Fiber | 1.59g | 6% | |
| Protein | 18.28g | 37% | |
| Vitamin C | 10mg | 17% | |
| Iron | 0.3mg | 2% | |
| Calcium | 34.3mg | 3% | |
| Amount Per 100 g | |||
| Calories | 51.73 Kcal (217 kJ) | ||
| Calories from fat | 9.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.08g | 5% | |
|---|---|---|---|
| Cholesterol | 16.67mg | 18% | |
| Sodium | 200.81mg | 27% | |
| Potassium | 150.56mg | 10% | |
| Total Carbs | 4.48g | 5% | |
| Sugars | 3.39g | 43% | |
| Dietary Fiber | 0.5g | 6% | |
| Protein | 5.72g | 37% | |
| Vitamin C | 3.1mg | 17% | |
| Iron | 0.1mg | 2% | |
| Calcium | 10.7mg | 3% | |
* 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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