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Ingredients
US|METRIC
4 SERVINGS
- 1 1/2 Tbsp. oil (choice – I like coconut for this dish)
- 1 onion (medium, chopped)
- 1 pepper (green or other coloured, deseeded and chopped)
- 1 tsp. paprika
- 3 cloves garlic (peeled and minced/grated)
- 1/2 Tbsp. ground cumin
- 1/2 tsp. salt (optional)
- 1 gingerroot (rounded tbsp. grated)
- 1/2 chilli flakes (optional)
- 400 grams tomatoes (OR 4 very ripe tomatoes, chopped, use the juices too)
- 200 mL coconut milk (OR 200ml water with 1 tbsp tomato puree added)
- 250 grams hake (coley or other firm white fish – fresh or frozen, cube the fresh fish)
- 100 grams peeled prawns (fresh or frozen)
- 1 leaf coriander (optional garnish)
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NutritionView More
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270Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories270Calories from Fat170 |
| % DAILY VALUE |
| Total Fat19g29% |
| Saturated Fat11g55% |
| Trans Fat |
| Cholesterol55mg18% |
| Sodium360mg15% |
| Potassium770mg22% |
| Protein18g |
| Calories from Fat170 |
| % DAILY VALUE |
| Total Carbohydrate11g4% |
| Dietary Fiber3g12% |
| Sugars6g |
| Vitamin A25% |
| Vitamin C30% |
| Calcium6% |
| Iron10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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