African Food and Art

This blog explores the wisdom of African proverbs, the depth of folklore, the beauty of art, the stories of history, and the flavors of timeless African food recipes.

East African Fish Recipe Marake Kaloune

Marake Kaloune or stewed fish in sauce, East African one pot dinner ready in 30-minutes.

Marake Kaloune or stewed fish in sauce, East African one pot dinner ready in 30-minutes.
Marake Kaloune East African Dinner 

East African Fish Recipe Marake Kaloune 

East African Dinner in 30-minutes

Ingredients

2 large firm fresh cod fish fillets
1 large potato, unpeeled and sliced
2 yellow onions diced
1 cup okra, chopped
1 eggplant, peeled and diced
2 large tomatoes, diced
1 bunch parsley, chopped
2 tablespoons tamarind paste
1 tablespoon diced garlic
Salt and pepper to taste

Directions

Add potatoes, onions, okra, tomatoes, parsley, and eggplant in a large pot with a lid. Mix tamarind paste and seasoning in a little water and pour over vegetables. Add the fish on top and enough water to cover. Bring to a boil, reduce to a simmer, cook for about 15 minutes or until potatoes are soft.

About Sustainable Seafood

We all share the same oceans, keep our oceans healthy and choose sustainable seafood. Sustainable seafood is seafood that is either caught or farmed in ways that consider the long-term vitality of harvested species and the well-being of the oceans. Sustainable seafood is also the most environmentally efficient source of protein on the planet. In some parts of the world both wild-caught and farmed fish and shellfish are managed under a system of enforced environmentally responsible practices. Both wild-capture and farmed fish are essential for ensuring sustainable supplies of seafood are available for our nation and the world.
Cod Fish Nutrition Facts Per Serving
Servings
1
Serving weight
100 g
Calories
82
Protein
17.81 g
Fat, total
0.67 g
Saturated fatty acids, total
0.131 g
Carbohydrate
0 g
Sugars, total
0 g
Fiber, total dietary
0 g
Cholesterol
43 mg
Selenium
33.1 mcg
Sodium
54 mg


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