FISH CURRY

                      

Cooking time:         45 minutes

Ingredients

3 medium tilapia fish

2 medium onions

2 tomatoes

1 tablespoon tomato paste

1 cup of coconut milk

2 cups of water

2 tablespoons of cilantro or parsley

2 cloves of garlic

2 tablespoons of vegetable oil

1 ¼ teaspoons of salt

Preparation

Wash the fresh fish and let it drain.

Season the fish with salt.

Chop the onions.

Chop the tomatoes.

Crush the garlic.

Cooking

Add oil onto a frying pan and let it heat up.

Fry the fish turning both sides until it becomes a golden brown.

Take it off the pan and allow it to cool.

Add oil to a sauce pan and add chopped onions.

Cook the onions for about a minute.

Add the chopped tomatoes, cilantro and garlic.

Add salt to taste.

Stir the mixture until well mixed.

Add the water and let it simmer.

Place the fried fish in the sauce pan.

Cook on medium heat for 10 minutes

Lower the heat, and add the coconut milk to thicken the gravy.

Let it simmer for 5 minutes, and remove from heat.

Serve with ugali (corn meal) or plain rice.

Serves 6.

Dietitian's Verdict (per serving):

Calories: 345

Fat: 16.2 g

Sodium: 386 mg

Cholesterol: 110 mg

Sugar: 4.3 g

Protein: 44.1 g

Fiber: 2.1 g

Total carbs: 8.3 g

Nutrition Grade: C