Spiced Tomato Fish Casserole
|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|
|Ground cinnamon||1 Teaspoon|
|Orange rind||2 Teaspoon, freshly grated|
|Orange juice||3 Tablespoon|
|Canned plum tomatoes||14 Ounce (1 Can Or 397 Grams)|
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.
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