Main Dishes
June 23, 2014
Calories
177
Sodium
266mg
11% DV
Fat
13g
20% DV
Protein
8g
17% DV
Carbs
5g
1% DV
Fiber
1g
6% DV
Rougaille Poisson (Fish in Tomato Sauce)
814
This dish is most definitely from my childhood. My mother used to cook this at least once a week. When I went to visit her last week she cooked it and the flavours just blew me away I haven’t eaten this dish in about 5 years. In Mauritius they normally fry the fish first but I made it with just adding the raw fish to the sauce, a much healthier way.
4
4 pieces of cod steaks (or any white fish you desire)
1 tin of good tomatoes
1 medium onion, sliced
1 tablespoon thyme leaves
1 tablespoon coriander leaves
2 curry leaves
2 teaspoon garlic & ginger paste
1 teaspoon of ground garam masala
½ teaspoon of ground turmeric
Salt
Pepper
1 tablespoon of olive oil
1 tin of good tomatoes
1 medium onion, sliced
1 tablespoon thyme leaves
1 tablespoon coriander leaves
2 curry leaves
2 teaspoon garlic & ginger paste
1 teaspoon of ground garam masala
½ teaspoon of ground turmeric
Salt
Pepper
1 tablespoon of olive oil
Season the fish with salt and pepper and set aside.
In a pan heat the olive oil, add the sliced onion, thyme, garam masala, turmeric and curry leaves and stir fry for 2-3 minutes. Add the tin tomatoes &...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
177
Sodium
266mg
11% DV
Fat
13g
20% DV
Protein
8g
17% DV
Carbs
5g
1% DV
Fiber
1g
6% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
6g
34%
Polysaturated Fat
1g
6%
Monosaturated Fat
5g
33%
Cholesterol
38mg
13%
Sodium
266mg
11%
Potassium
96mg
2%
Protein
8g
17%
% DAILY VALUE*
Total Carbohydrate
Fiber
1g
6%
Sugar
2g
4%
Vitamin A
358IU
7%
Vitamin B6
0.27mg
13%
Vitamin C
3mg
6%
Calcium
200mg
20%
Iron
0.46mg
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.