East African Fish Recipe Marake Kaloune
Marake Kaloune or stewed fish in sauce, East African one pot dinner ready in 30-minutes.
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| Marake Kaloune East African Dinner |
East African Fish Recipe Marake Kaloune
Ingredients
2
large firm fresh cod fish fillets
1
large potato, unpeeled and sliced
2
yellow onions diced
1
cup okra, chopped
1
eggplant, peeled and diced
2
large tomatoes, diced
1
bunch parsley, chopped
2
tablespoons tamarind paste
1
tablespoon diced garlic
Salt
and pepper to taste
Directions
Add
potatoes, onions, okra, tomatoes, parsley, and eggplant in a large pot with a
lid. Mix tamarind paste and seasoning in a little water and pour over
vegetables. Add the fish on top and enough water to cover. Bring to a boil,
reduce to a simmer, cook for about 15 minutes or until potatoes are soft.
About Sustainable Seafood
We
all share the same oceans, keep our oceans healthy and choose sustainable
seafood. Sustainable seafood is seafood that is either caught or farmed in ways that consider the long-term vitality of harvested species and the well-being of the oceans. Sustainable seafood is also the most environmentally efficient source of protein on the planet. In some parts of the world both wild-caught and farmed fish and shellfish are managed under a system of enforced environmentally responsible practices. Both wild-capture and farmed fish are essential for ensuring sustainable supplies of seafood are available for our nation and the world.
Cod Fish
Nutrition Facts Per Serving
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Servings
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1
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Serving weight
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100 g
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Calories
|
82
|
Protein
|
17.81 g
|
Fat, total
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0.67 g
|
Saturated fatty acids, total
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0.131 g
|
Carbohydrate
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0 g
|
Sugars, total
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0 g
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Fiber, total dietary
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0 g
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Cholesterol
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43 mg
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Selenium
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33.1 mcg
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Sodium
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54 mg
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