Middle Eastern · dinner, lunch
Samak Saloona (Gulf Fish Stew with Tomato and Dried Lime)
صالونة السمك
Video by Sayidaty Kitchen on YouTube, in Arabic · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
31 g protein and 12 g net carbs a serve. Kingfish is an oily fish, so a serve is rich in omega-3 fats, vitamin B12 and selenium, simmered in a tomato and onion sauce with no flour.
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Ingredients 17
Method
The cook speaks Arabic; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Mix the cumin, ground coriander, salt, turmeric, paprika, cardamom and black pepper, and rub some of the mix over both sides of the fish steaks. 0:40
- Heat 2 tbsp oil in a wide pot and fry the fish a few minutes on each side until golden underneath. Lift the fish out and set aside. 1:20
- Add a little more oil to the same pot and soften the onion over medium heat, then stir in the garlic and ginger. 2:10
- Add the rest of the spice mix, then the tomatoes and tomato paste, and cook for a minute or two. 2:50
- Pour in the water, add the pierced dried lime and boil over high heat for about 10 minutes so the sauce thickens. 3:50
- Slide the fish back into the sauce and simmer gently for about 20 minutes, without stirring too much so the steaks stay whole. 4:30
- Spoon the saloona into a serving dish and scatter with chopped coriander or parsley. 4:53
Tip. Usually served with white rice; cauliflower rice or a salad keeps it lower in carbs. Any firm fish steaks work, such as kingfish, snapper, grouper (hamour) or Spanish mackerel.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 14%
- Protein 37%
- Fat 49%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High350%
8.4 µg a serve, mostly from mackerel, spanish (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High159%
2.6 g a serve, mostly from mackerel, spanish (64%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High91%
50 µg a serve, mostly from mackerel, spanish (97%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High48%
0.8 mg a serve, mostly from mackerel, spanish (68%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High32%
29 mg a serve, mostly from tomatoes (60%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium High26%
1220 mg a serve, mostly from mackerel, spanish (54%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E High20%
3.1 mg a serve, mostly from corn oil (57%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source19%
79 mg a serve, mostly from mackerel, spanish (58%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K Source19%
23 µg a serve, mostly from tomatoes (44%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron Source15%
2.7 mg a serve, mostly from mackerel, spanish (33%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A Source13%
116 µg a serve, mostly from tomatoes (45%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc Source12%
1.4 mg a serve, mostly from mackerel, spanish (55%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 3
Folate9%
37 µg a serve, mostly from tomatoes (51%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium5%
70 mg a serve, mostly from onions (25%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Sayidaty Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.