Fish Salona
500g white fish pieces (hamour, sheri, tilapia)
¼ teaspoon salt
¼ teaspoon black pepper
1 teaspoon turmeric powder
1 teaspoon cumin powder
1.5 teaspoon Arabic spice mix
1/2 teaspoon cinnamon powder
1/4 teaspoon cardamom powder
2 teaspoons olive oil
2 medium onions, sliced
3 cloves garlic, crushed
2 cm piece ginger, grated
3 tomatoes, chopped
100g tomato paste, no salt added
5g fresh coriander (about 5 sprigs), chopped
6 small pieces tamarind, soaked in hot water for at least 5 min
1 green chili, optional
2 small zucchini, cut into cubes
1 green capsicum, cut into cubes
1 dry lemon, broken and top removed
700ml water
- Mix the salt, black pepper, turmeric, cumin, Arabic spice mix, cinnamon and cardamom together in a small bowl.
- Heat the olive oil in a large pot over medium heat.
- Rub the fish pieces with a small amount of the spice mixture and add to the pan. Cook lightly on both sides. Remove from pan and set aside.
- In the same oil, add the onion, garlic and ginger. Cook until onion is translucent.
- Add the remaining spice mixture, tomatoes, tomato paste, coriander, tamarind, green chili (optional), fish, zucchini, capsicum and dried lemon. Add water.
- Cover with lid and cook for 5 minutes on high heat, then for 30 minutes on low heat.
Nutritionist Comment: Pair this delicious dish with brown rice, freekeh or quinoa for a dose of healthy carbohydrates and fiber.
Calories: 230
Carbohydrates: 20g
Sugar: 11g
Fiber: 5g
Total Fat: 6g
Saturated Fat: 1g
Protein: 27g
Sodium: 150mg
