Ingredients:
- 2 whole coconuts (1 cup unsweetened , canned coconut milk may be substituted)
- cheesecloth
Directions:
- Soak the mackerel in water for about 3 hours to remove excess salt. When mackerel is finished soaking, drain and flake with a fork and set aside.
- Crack open coconuts and empty juice. Grate coconut pulp into cheesecloth and squeeze out the liquid. This is the coconut milk. Discard pulp. In a medium saucepot over high heat, bring the coconut milk and water to a boil and then simmer for 5 minutes. Add the mackerel, reduce the heat to medium, and cook for 10 minutes
- In another saucepot, add the vegetable oil, and heat over high heat. Add the onion, garlic, scallion, thyme, scotch bonnet, and curry powder and saute until the onions are translucent.
- Add the tomato puree to the mackerel and coconut mixture and stir until well combined. Then add the onion, scallion, and thyme mixture to the mackerel and cook for another 2 minutes.
- Add the seeded, diced tomato and cook for 1 minute. Season with salt and ground black pepper and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 650.05 Kcal (2722 kJ) | ||
| Calories from fat | 274.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 30.5g | 47% | |
|---|---|---|---|
| Cholesterol | 72.15mg | 24% | |
| Sodium | 131.58mg | 5% | |
| Potassium | 336.36mg | 7% | |
| Total Carbs | 60.03g | 20% | |
| Sugars | 25.37g | 101% | |
| Dietary Fiber | 3.55g | 14% | |
| Protein | 63.87g | 128% | |
| Vitamin C | 11.4mg | 19% | |
| Iron | 2.7mg | 15% | |
| Calcium | 245mg | 25% | |
| Amount Per 100 g | |||
| Calories | 141.4 Kcal (592 kJ) | ||
| Calories from fat | 59.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.63g | 47% | |
|---|---|---|---|
| Cholesterol | 15.69mg | 24% | |
| Sodium | 28.62mg | 5% | |
| Potassium | 73.17mg | 7% | |
| Total Carbs | 13.06g | 20% | |
| Sugars | 5.52g | 101% | |
| Dietary Fiber | 0.77g | 14% | |
| Protein | 13.89g | 128% | |
| Vitamin C | 2.5mg | 19% | |
| Iron | 0.6mg | 15% | |
| Calcium | 53.3mg | 25% | |
* 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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