Kenya Fish Baked With Tomatoes and Spices (Mtuzi Wa Samaki)

May 16, 2023May 16, 20230 0
Kenya Fish Baked With Tomatoes and Spices (Mtuzi Wa Samaki)
in Fish

Prep

10 min

Cook

35 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 large onion , sliced
2 garlic cloves , chopped
2 jalapeno peppers
2 tablespoons vegetable oil
1 can whole tomatoes , drained and chopped
2 tablespoons vinegar
1 1/4 teaspoons ground cumin
3/4 teaspoon ground coriander
1/2 teaspoon salt
4 halibut steaks , 1 inch thick ( about 2 pounds )

Nutrision Information

Servings Per Recipe
4
Calories
221
Sugar
3g
Fat
10g
Mtuzi Wa Samaki, also known as Kenya Fish Baked With Tomatoes and Spices, is a traditional Kenyan dish that features white fish baked in a tomato and spice sauce. The dish is typically served with a side of rice or chapati, a flatbread common in East Africa. This recipe involves pan-frying the onions, garlic, and jalapeno peppers to create a flavorful base for the tomato sauce. The halibut is then baked in the sauce until it is fully cooked and flavorful. This dish is a great option for a healthy and flavorful dinner that the whole family can enjoy.

Instructions

1.Preheat oven to 375 degrees F.
2.In a large skillet over medium heat, sauté onions, garlic and jalapeno peppers in vegetable oil until onion is golden brown.
3.Stir in tomatoes, vinegar, cumin, coriander, and salt. Cook for a few minutes until liquid has evaporated.
4.Spoon tomato mixture over halibut steaks and place in a baking dish.
5.Cover with foil and bake for 20-25 minutes.

PROS

This dish is packed with flavor and high in protein.

It is also low in carbohydrates, making it a great option for those watching their carb intake.

CONS

This recipe calls for halibut, which can be expensive and hard to find in certain areas.

If you are unable to find halibut, you can substitute with another firm white fish such as cod or haddock.

HEALTH & BENEFITS

Fish is an excellent source of protein and omega-3 fatty acids, which have been linked to numerous health benefits including lowering the risk of heart disease and stroke. Tomatoes are also high in antioxidants and have been shown to reduce the risk of chronic diseases such as cancer and heart disease.

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