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Fish in Coconut Sauce (Samaki Wa Kupaka)

Source: Genius Kitchen(food.com)
Estimated Nutritional Profile
Nutrient Quantity
Protein (g)196.2862
Energy (kCal)1463.6662
Carbohydrates (g)77.9038
Total fats (g)43.2296
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Mix together garlic and ginger pastes, salt, pepper and lemon juice. Marinate the fish in the mixture for at least 2 hours. | 2. Preheat oven to 175°C. | 3. Oil a baking dish with 1 ts oil and bake the fish lightly. | 4. In a blender, puree onions, tomatoes and coriander. Take 1 tsp of oil, heat in a pan and fry pureed mixture for few minutes. Add coconut milk and stir gently until the sauce thickens. | 5. Pour the sauce over the fish and bake in the oven for further 10-15 minutes or until done. Serve with plain or coconut rice. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    white fish fillet 2 lbs 806.9352 0.0 179.5204 4.5333
    ginger paste 1 tablespoon 806.9352 0.0 179.5204 4.5333
    garlic paste 1 tablespoon 806.9352 0.0 179.5204 4.5333
    salt - - - -
    black pepper - - - -
    lemon 1 - - - -
    green chilies 2 chopped 179.91 42.5487 8.9955 0.8996
    onion 1 chopped 64.0 14.944 1.76 0.16
    tomato 1 skinned chopped 62.068999999999996 13.7631 3.2384 0.5397
    coconut milk 1/2 cup 276.0 6.648 2.748 28.608
    oil 2 teaspoons 74.752 0.0 0.0239 8.488999999999999
    coriander 2 -3 chopped 0.0 0.0 0.0 0.0

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



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