Kenya Fish Baked with Tomatoes and Spices Mtuzi Wa Samaki
Delight your taste buds with the vibrant flavors of **Kenya Fish Baked with Tomatoes and Spices (Mtuzi wa Samaki)**, a traditional East African dish that combines tender baked fish with a rich, aromatic tomato-coconut sauce. This recipe calls for whole snapper or tilapia, marinated with fresh lemon juice and spices, then baked to perfection under a savory medley of sautéed onions, garlic, ginger, and bold seasonings like turmeric, paprika, and garam masala. Simmered with creamy coconut milk and zesty green chilies (optional for a spicy kick), the sauce envelops the fish, infusing it with layers of tantalizing flavor. Finished with a sprinkle of fresh cilantro, this dish pairs beautifully with steamed rice, chapati, or traditional ugali, making it a comforting yet exciting centerpiece for any meal. Perfect for fans of global cuisine, Mtuzi wa Samaki is a must-try recipe that captures the essence of Kenyan coastal cooking.
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Recipe Information
Ingredients
- 1 kg Whole fish (snapper or tilapia), cleaned and scaled
- 4 large Tomatoes, diced
- 2 medium Onions, finely chopped
- 3 cloves Garlic cloves, minced
- 1 tbsp Fresh ginger, grated
- 1 tsp Turmeric powder
- 1 tsp Paprika
- 1 tsp Garam masala
- 1 cup Coconut milk
- 2 tbsp Cilantro leaves, chopped
- 2 tbsp Fresh lemon juice
- 3 tbsp Vegetable oil
- 1 tsp Salt
- 0.5 tsp Black pepper
- 2 pieces Green chilies, finely chopped (optional)
Instructions
Preheat your oven to 200°C (400°F). Line a baking dish with foil or lightly grease it with vegetable oil.
Rinse the fish thoroughly and pat it dry with a paper towel. Make diagonal slashes on both sides of the fish with a sharp knife to allow the marinade to penetrate.
In a small bowl, mix lemon juice, 1 tablespoon of vegetable oil, 0.5 tsp of salt, and a pinch of black pepper. Rub this mixture generously over the fish, including inside the slashes and the cavity. Let it marinate for 15 minutes.
While the fish marinates, heat the remaining 2 tbsp of vegetable oil in a large skillet over medium heat. Add the onions and sauté until softened and golden, about 5 minutes.
Stir in the garlic, ginger, turmeric, paprika, and garam masala. Cook for 1-2 minutes until fragrant.
Add the diced tomatoes and optional green chilies to the skillet. Cook for 8-10 minutes, stirring occasionally, until the tomatoes have broken down into a thick sauce.
Pour in the coconut milk and mix well. Simmer for another 5 minutes, allowing the flavors to meld. Season with the remaining salt and black pepper to taste.
Transfer the marinated fish to the prepared baking dish. Pour the tomato and coconut sauce evenly over the fish.
Bake the fish in the preheated oven for 25-30 minutes, or until the flesh is opaque and easily flakes with a fork.
Garnish with chopped cilantro leaves and serve hot with steamed rice, chapati, or ugali.
Nutrition Facts
Calories |
416 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.8 g | 27% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 120 mg | 40% | |
| Sodium | 628 mg | 27% | |
| Total Carbohydrate | 20.8 g | 8% | |
| Dietary Fiber | 4.0 g | 14% | |
| Total Sugars | 12.1 g | ||
| Protein | 48.0 g | 96% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 99 mg | 8% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 1262 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
