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East African Fish Stew
HUNTER, ANGLER, GARDENER, COOK19Ingredients
65Minutes
930Calories
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Ingredients
US|METRIC
6 SERVINGS
- 4 lb. fish (heads and bones, gills and guts removed)
- 2 qt. coconut water (or just plain water)
- 1 cup chopped onion
- 2 celery stalks (chopped)
- 2 carrots (chopped)
- 3 bay leaves
- 1 inch ginger (piece of, chopped)
- 2 Tbsp. palm oil (peanut oil or vegetable oil)
- 2 cups chopped onion
- 8 oz. tomato sauce
- 2 Tbsp. curry powder
- 1 large potato (peeled and cut into 1-inch chunks)
- 2 bell peppers (sweet, diced)
- 2 plum tomatoes (diced)
- 2 habanero chiles (minced, optional)
- 1 cup coconut milk
- 1 lb. fish (skinless and boneless, cut into 1-inch chunks)
- 1 lb. peeled shrimp (or crabmeat)
- 1/4 cup chopped cilantro
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NutritionView More
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930Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories930Calories from Fat360 |
% DAILY VALUE |
Total Fat40g62% |
Saturated Fat15g75% |
Trans Fat |
Cholesterol340mg113% |
Sodium830mg35% |
Potassium3020mg86% |
Protein95g |
Calories from Fat360 |
% DAILY VALUE |
Total Carbohydrate47g16% |
Dietary Fiber11g44% |
Sugars21g |
Vitamin A100% |
Vitamin C140% |
Calcium30% |
Iron25% |
* 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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