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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  African >> Rest Africa >> Nigerian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Cut the fish in serving pieces. | 2. Chop the onion, bell pepper, garlic, and tomatoes in small pieces. | 3. Heat the oil over medium-high heat in a large pot. | 4. Sear the fish filets and put them on a separate plate. Do not cook through. | 5. Reduce the heat to minimum and add the pepper and onion. Saute until the onion is semi-transparent. | 6. Add the garlic, and saute for 2 minutes. | 7. Add the tomatoes and bring to a boil. Add the rest of the ingredients, bring to a boil and reduce heat to simmer. | 8. Add salt and pepper to taste. Add the fish filets. | 9. Cover the pot and simmer until the fish is cooked through, which should take up to 10 minutes. | 10. Serve with rice, boiled potatoes, chapatti, or broiled cassava. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
fish fillet	3	lb		3184.2222	236.9116	187.1071	165.4707
oil	3	tablespoons		336.384	0.0	0.1075	38.2003
garlic clove	6			-	-	-	-
bell pepper	1			-	-	-	-
onion	1			64.0	14.944	1.76	0.16
coconut milk	1 1/2	cups		828.0	19.944000000000003	8.244	85.824
tomato	3			120.6297	26.0694	5.8975	1.3403
tamarind paste	2	tablespoons		-	-	-	-
garam masala	3	teaspoons		-	-	-	-
salt pepper				-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.