Tanzania • Africa • medium • 45 mins
Tanzania Mchuzi wa Samaki
Description
Mchuzi wa Samaki is a traditional Tanzanian fish curry that showcases the rich flavors of coastal cuisine. This dish is significant in Tanzanian culture as it reflects the influence of Indian spices and local ingredients, often enjoyed during family gatherings and celebrations.
Ingredients
- 500g fresh fish (such as tilapia or snapper), cleaned and cut into pieces
- 2 tablespoons vegetable oil
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 medium tomatoes, chopped
- 1 tablespoon tomato paste
- 1 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1-2 green chilies, slit (adjust for spice preference)
- 1 cup coconut milk
- Salt to taste
- Fresh coriander leaves for garnish
Instructions
- Heat the vegetable oil in a large pan over medium heat.
- Add the chopped onions and sauté until they are translucent.
- Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
- Add the chopped tomatoes and tomato paste, cooking until the tomatoes break down and the mixture thickens.
- Sprinkle in the turmeric, cumin, and coriander powders, stirring well to combine.
- Add the green chilies and season with salt.
- Pour in the coconut milk, stirring to create a smooth sauce.
- Gently add the fish pieces to the pan, ensuring they are covered by the sauce.
- Cover and simmer for about 15-20 minutes, or until the fish is cooked through and flakes easily.
- Garnish with fresh coriander leaves before serving.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: coconut, fish
Health Benefits
Mchuzi wa Samaki is rich in high-quality protein from fresh fish, which supports muscle health and provides essential amino acids. The inclusion of spices like turmeric and ginger not only adds flavor but also offers anti-inflammatory properties, promoting overall wellness. Additionally, this dish is packed with vitamins and antioxidants from tomatoes and onions, contributing to heart health and immune support. Being dairy-free and gluten-free makes it suitable for various dietary needs, allowing a wider audience to enjoy its nutritional benefits.
Cultural Significance
Mchuzi wa Samaki is often prepared for special occasions and family gatherings, highlighting the importance of communal meals in Tanzanian culture. The use of coconut milk and spices reflects the coastal influences and the blending of culinary traditions in the region.
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