Curried Fish -(Mchuzi Wa Samaki)

1. Fry onions in vegetable oil until brown.

2. Add garlic and curry powder.

3. Stirring vigorously, cook for 1 minute on medium heat.

4. Add tomatoes, tomato puree, fresh coriander; cook for another minute.

5. Add fish, lemon juice, salt, and water.

6. Cover and cook on low heat for 15-20 minutes.

7. Serve hot with rice.

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Nutrient	Quantity
Total fats	37.0879 g
Protein	100.1515 g
Carbohydrates	49.9409 g
Energy	931.584 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0332 g
Water	1178.2855 g
Aspartic acid	10.3883 g
Calcium, Ca	809.5517 mg
Lutein + zeaxanthin	573.2727 g
Fiber, total dietary	12.0381 g
Fatty acids, total trans-polyenoic 13:0	0.0016 g
Carotene, beta	2064.837 g
Niacin	66.7673 mg
Fatty acids, total saturated 18:4	0.2493 g
Vitamin A, RAE	260.3906 g
Arginine	5.9632 g
Riboflavin	1.3439 mg
Tocopherol, beta	0.0447 mg
Fatty acids, total polyunsaturated 15:0	0.0002 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0065 g
Fatty acids, total saturated 20:1	0.0003 g
Glutamic acid	16.6032 g
Stigmasterol	0.03 mg
Sodium, Na	512.0873 mg
Fatty acids, total saturated 16:1 undifferentiated	1.8181 g
Total lipid (fat)	37.0879 g
Manganese, Mn	1.4203 mg
Fructose	10.5564 g
Proline	3.3961 g
Fatty acids, total saturated 16:0	4.5577 g
Fatty acids, total saturated 8:0	0.4491 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0018 g
Sucrose	3.246 g
Choline, total	52.5876 mg
Sugars, total	26.018 g
Serine	3.9559 g
Fatty acids, total saturated 10:0	0.5065 g
Fatty acids, total saturated 18:0	1.5762 g
Fatty acids, total saturated 20:4 undifferentiated	0.0317 g
Vitamin B-6	1.4069 mg
Selenium, Se	167.9337 g
Ash	10.2197 g
Fatty acids, total saturated 18:1 undifferentiated	4.7345 g
Pantothenic acid	3.7852 mg
Phenylalanine	3.8135 g
Beta-sitosterol	0.02 mg
Copper, Cu	1.3968 mg
Betaine	1.3532 mg
Thiamin	0.571 mg
Retinol	68.0002 g
Methionine	2.7666 g
Iron, Fe	17.1163 mg
Carbohydrate, by difference	49.9409 g
Phosphorus, P	999.9515 mg
Folate, total	173.9795 g
Tocopherol, gamma	0.5716 mg
Fatty acids, total saturated 4:0	0.0002 g
Fatty acids, total saturated 20:5 n-3 (EPA)	2.4389 g
Fatty acids, total saturated 22:1 undifferentiated	0.5216 g
Lycopene	12628.583 g
Alanine	5.782 g
Cholesterol	272.0006 mg
Valine	4.9152 g
Fatty acids, total saturated 18:2 undifferentiated	1.1186 g
Glycine	4.6112 g
Carotene, alpha	451.6044 g
Glucose (dextrose)	12.1901 g
Fatty acids, total saturated 14:0	3.6253 g
Zinc, Zn	9.2263 mg
Isoleucine	4.3917 g
Fatty acids, total saturated 12:0	6.4557 g
Fatty acids, total polyunsaturated	8.1331 g
Fatty acids, total saturated 14:1	0.0003 g
Leucine	7.7101 g
Tocotrienol, alpha	0.1727 mg
Vitamin A, IU	4050.0539 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.1315 g
Folate, DFE	173.9795 g
Tryptophan	1.108 g
Vitamin C, total ascorbic acid	91.6263 mg
Phytosterols	92.2444 mg
Galactose	0.0042 g
Fatty acids, total polyunsaturated 18:1 c	0.1754 g
Fatty acids, total saturated 6:0	0.028 g
Tyrosine	3.2308 g
Vitamin B-12	2.8107 g
Vitamin K (phylloquinone)	45.661 g
Fatty acids, total saturated	17.1959 g
Histidine	2.8299 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0003 g
Fatty acids, total monounsaturated	7.2698 g
Threonine	4.2404 g
Folate, food	173.9795 g
Cryptoxanthin, beta	2.63 g
Vitamin E (alpha-tocopherol)	6.2341 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	4.1299 g
Magnesium, Mg	276.8554 mg
Lysine	8.7347 g
Potassium, K	3329.5133 mg
Cystine	1.0458 g
Fluoride, F	13.7959 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	1 teaspoon	0	0	0
Lemon juice	1 tablespoon	3.355	1.0523	0.0366
Onion	2	128	29.888	0.32
Tomato	2	80.4198	17.3796	0.8936
Tomato Puree	1 teaspoon	1.9792	0.4677	0.0109
Curry powder	1 teaspoon	6.5	1.1166	0.2802
Fish	1 lb	593.868	0	21.9414
Water	0.5 cup	0	0	0
Vegetable oil	1 tablespoon	117.232	0	13.6
Coriander	1 tablespoon	0.23	0.0367	0.0052
Garlic Clove	3	0	0	0