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Kenya Fish Baked With Tomatoes and Spices (Mtuzi Wa Samaki) Recipe

Kenya Fish Baked With Tomatoes and Spices (Mtuzi Wa Samaki) Recipe

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Kenya Fish Baked With Tomatoes and Spices (Mtuzi Wa Samaki)

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Ingredients:

Serving

1 large onion, sliced
2 garlic cloves, chopped
2 jalapeno peppers
2 tbsp vegetable oil
1 (16 oz) can whole tomatoes, drained and chopped
2 tbsp vinegar
1 1/4 tsp ground cumin
3/4 tsp ground coriander
1/2 tsp salt
4 (1/2 lb) halibut steaks, 1 inch thick (about 2 lb)

Directions:

Cook and stir onion, garlic and peppers in oil in 10-inch skillet over medium heat until onion is tender.
Reduce heat; stir in remaining ingredients except fish.
Cook uncovered over low heat, stirring occasionally, 5 minutes.
Arrange fish in ungreased oblong baking dish 12 x 7 1/2 x 2 inches.
Spoon tomato mixture over fish.
Cook uncovered in 350°F oven until fish flakes easily with fork, 25 to 30 minutes.
Sprinkle with snipped fresh cilantro if desired.
New International Cookbook.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	604.8 Kcal (2532 kJ)
Calories from fat	185.13 Kcal
		% Daily Value*
Total Fat	20.57g	32%
Cholesterol	181.4mg	60%
Sodium	534.85mg	22%
Potassium	111.89mg	2%
Total Carbs	4.99g	2%
Sugars	2.03g	8%
Dietary Fiber	1.14g	5%
Protein	91.45g	183%
Vitamin C	13.1mg	22%
Iron	0.5mg	3%
Calcium	21mg	2%

Amount Per 100 g
Calories	115.78 Kcal (485 kJ)
Calories from fat	35.44 Kcal
		% Daily Value*
Total Fat	3.94g	32%
Cholesterol	34.73mg	60%
Sodium	102.39mg	22%
Potassium	21.42mg	2%
Total Carbs	0.96g	2%
Sugars	0.39g	8%
Dietary Fiber	0.22g	5%
Protein	17.51g	183%
Vitamin C	2.5mg	22%
Iron	0.1mg	3%
Calcium	4mg	2%

* 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.

Tastes

salty
savory
bitter
sweet

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