Mtuzi Wa Samaki East African Fish in Coconut Curry
Immerse yourself in the rich, tropical flavors of East Africa with Mtuzi Wa Samaki, a delectable recipe for fish in coconut curry. This warming dish combines tender seared white fish fillets like tilapia, snapper, or cod with a luscious, aromatic curry sauce made from creamy coconut milk, ripe tomatoes, and a blend of fragrant spices, including turmeric and curry powder. A hint of ginger, garlic, and optional green chili adds depth and a subtle kick, while a garnish of fresh coriander leaves completes this vibrant meal. Perfectly paired with steamed rice or chapati, this 30-minute dish not only delivers bold, comforting flavors but also captures the heart of traditional East African cuisine. Whether you’re craving an exotic weeknight dinner or looking to explore global flavors, Mtuzi Wa Samaki is a must-try recipe.
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Recipe Information
Ingredients
- 500 grams white fish fillets (tilapia, snapper, or cod)
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 1 tablespoon lemon juice
- 3 tablespoons vegetable oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 teaspoon ginger, grated
- 2 large fresh tomatoes, diced
- 400 milliliters coconut milk
- 1 teaspoon turmeric powder
- 1 teaspoon curry powder
- 1 small green chili, finely chopped (optional)
- 2 tablespoons coriander leaves, chopped
- 120 milliliters water
Instructions
Rinse the fish fillets and pat them dry with a paper towel. Season both sides with salt, black pepper, and lemon juice. Set aside for 10 minutes to marinate.
Heat 2 tablespoons of vegetable oil in a large skillet over medium heat. Sear the fish fillets for about 2-3 minutes per side until lightly golden. Remove from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of vegetable oil and sauté the chopped onion until soft and translucent, about 5 minutes.
Add the minced garlic and grated ginger to the skillet. Cook for another 1-2 minutes until fragrant.
Stir in the diced tomatoes and cook for 5 minutes, gently mashing them with a spoon to create a thick sauce.
Add the turmeric powder, curry powder, and the optional green chili. Stir well to combine.
Pour in the coconut milk and water, stirring everything together. Bring the mixture to a gentle simmer.
Return the seared fish fillets to the skillet, spooning some of the sauce over them. Cover the skillet and let the fish simmer in the sauce for 10-15 minutes, or until fully cooked and tender.
Taste and adjust seasoning with salt if needed.
Garnish the dish with chopped coriander leaves and serve hot with steamed rice or chapati.
Nutrition Facts
Calories |
1093 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.6 g | 62% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 25.2 g | ||
| Cholesterol | 250 mg | 83% | |
| Sodium | 1052 mg | 46% | |
| Total Carbohydrate | 65.3 g | 24% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 41.6 g | ||
| Protein | 109.2 g | 218% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 172 mg | 13% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 3333 mg | 71% | |
*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.
