Directions:
- Cut the fish in serving pieces.
- Chop the onion, bell pepper, garlic, and tomatoes in small pieces.
- Heat the oil over medium-high heat in a large pot.
- Sear the fish filets and put them on a separate plate. Do not cook through.
- Reduce the heat to minimum and add the pepper and onion. Saute until the onion is semi-transparent.
- Add the garlic, and saute for 2 minutes.
- Add the tomatoes and bring to a boil. Add the rest of the ingredients, bring to a boil and reduce heat to simmer.
- Add salt and pepper to taste. Add the fish filets.
- Cover the pot and simmer until the fish is cooked through, which should take up to 10 minutes.
- Serve with rice, boiled potatoes, chapatti, or broiled cassava.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 668.26 Kcal (2798 kJ) | ||
| Calories from fat | 419.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 46.64g | 72% | |
|---|---|---|---|
| Sodium | 843.59mg | 35% | |
| Potassium | 1239.21mg | 26% | |
| Total Carbs | 23.47g | 8% | |
| Sugars | 5.58g | 22% | |
| Dietary Fiber | 12.03g | 48% | |
| Protein | 40.56g | 81% | |
| Vitamin C | 21.1mg | 35% | |
| Vitamin A | 0.4mg | 12% | |
| Iron | 10.7mg | 60% | |
| Calcium | 179.1mg | 18% | |
| Amount Per 100 g | |||
| Calories | 203.84 Kcal (853 kJ) | ||
| Calories from fat | 128.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.23g | 72% | |
|---|---|---|---|
| Sodium | 257.33mg | 35% | |
| Potassium | 378mg | 26% | |
| Total Carbs | 7.16g | 8% | |
| Sugars | 1.7g | 22% | |
| Dietary Fiber | 3.67g | 48% | |
| Protein | 12.37g | 81% | |
| Vitamin C | 6.4mg | 35% | |
| Vitamin A | 0.1mg | 12% | |
| Iron | 3.3mg | 60% | |
| Calcium | 54.6mg | 18% | |
* 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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