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Spiced Tomato Fish Casserole

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  Mixed fish 2 Pound (1 Kilogram Prepared)
  Onion 4 Ounce, sliced (125 Grams)
  Red pepper 4 Ounce, sliced (125 Grams)
  Garlic 3 Clove (15 gm), sliced
  Vegetable oil 2 Tablespoon
  Sweet paprika 2 Teaspoon
  Ground cumin 2 Teaspoon
  Turmeric 1 Teaspoon
  Ground cinnamon 1 Teaspoon
  Orange rind 2 Teaspoon, freshly grated
  Orange juice 3 Tablespoon
  Canned plum tomatoes 14 Ounce (1 Can Or 397 Grams)
  Salt To Taste
  Pepper To Taste

Lay the prepared fish in a shallow glass or ceramic dish.
Cook the onion, pepper and garlic (if used) in a little oil until soft but not brown.
Stir in the spices and orange rind and heat for a few minutes until the spices begin to release their fragrances.
Tip the mixture on to the prepared fish and swish out the pan with orange juice, adding that to the fish.
Mix well, then leave to marinate for a few hours in a cool place, or overnight in the refrigerator.
When ready to serve, sieve the contents of the can of tomatoes to remove all the seeds, then add half a can of water.
Heat this in a large pan and season to taste.
Now add the fish with its marinade and simmer very gently for 10-15 minutes at the most.
Serve at once on a bed of plainly cooked brown rice, or with potatoes boiled in their skins and quartered.

Recipe Summary

Difficulty Level: 
Main Dish
Everyday, Healthy
Preparation Time: 
15 Minutes
Cook Time: 
10 Minutes
Ready In: 
25 Minutes

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Average: 4.4 (15 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 398 Calories from Fat 142

% Daily Value*

Total Fat 16 g24.4%

Saturated Fat 2.3 g11.6%

Trans Fat 0 g

Cholesterol 117.9 mg39.3%

Sodium 484.8 mg20.2%

Total Carbohydrates 14 g4.8%

Dietary Fiber 3.3 g13%

Sugars 6.1 g

Protein 47 g94.4%

Vitamin A 36.9% Vitamin C 107.7%

Calcium 9.5% Iron 18.3%

*Based on a 2000 Calorie diet

Spiced Tomato Fish Casserole Recipe