East African · lunch, dinner

Swahili Fish Curry (Mchuzi wa Samaki)

Swahili Fish Curry (Mchuzi wa Samaki) — from Xawaash FoodBlog's cooking video Watch how it’s made · 4:03

Video by Xawaash FoodBlog on YouTube · Open on YouTube

35 minServes 4529 kcal a serve
  • Keto (5.6 g net carbs a serve)
  • Pescatarian
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

Contains: Fish. Check labels on stock, sauces and spice mixes.

Tilapia simmered in coconut milk with freshly ground spices: about 42 g protein and more than a day's selenium and vitamin B12 a serve, with about 6 g net carbs, so it suits a keto plate.

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Ingredients 14

Method

Tap a time to watch that step in the video.

  1. Grind the coriander seeds, cumin seeds and peppercorns to a powder in a spice mill. 0:56
  2. Heat the oil in a wide pan over medium heat, add the ground spices and stir for 1 minute. Add the garlic and ginger and stir briefly. 1:14
  3. Add the diced tomato, then the tomato paste, and cook for about 2 minutes, stirring. 1:37
  4. Pour in the coconut milk, add the vegetable seasoning, the jalapeño and the chopped coriander, and stir well. 1:49
  5. Lay the tilapia fillets in the sauce, cover and cook over medium heat for 3 minutes. Carefully turn them, cover again and cook 4 minutes more, until the fish flakes. 2:30
  6. Squeeze the lime over the fish and serve. 3:06

Tip. Serves 4 (our estimate from 7 fillets). Xawaash serves it with potato and cumin rice; cauliflower rice keeps it keto. Any firm white fish works.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy529 kcal2,210 kJ
Protein42 g85% of a day
Fibre1 g4% of a day
Carbohydrate6.7 g5.6 g net · 1.2 g sugars2% of a day
Fat39 g21 g saturated50% of a day
Sodium590 mg26% of a day

Where the energy comes from one serve

  • Net carbs 4%
  • Protein 31%
  • Fat 65%

Fits keto: 5.6 g net carbs a serve, with 65% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High162%

89 µg a serve, mostly from tilapia fillets (93%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High118%

2.8 µg a serve, mostly from tilapia fillets (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 High96%

1.5 g a serve, mostly from canola or vegetable oil (80%). 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.

Iron High28%

5 mg a serve, mostly from coconut milk (65%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin D High28%

5.6 µg a serve, mostly from tilapia fillets (100%). 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.

Vitamin E High28%

4.2 mg a serve, mostly from canola or vegetable oil (57%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Magnesium High24%

100 mg a serve, mostly from tilapia fillets (52%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Potassium High20%

940 mg a serve, mostly from tilapia fillets (61%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin K High20%

24 µg a serve, mostly from canola or vegetable oil (40%). 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.

Vitamin B6 Source17%

0.3 mg a serve, mostly from tilapia fillets (64%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C Source14%

13 mg a serve, mostly from jalapeño (32%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Zinc Source13%

1.4 mg a serve, mostly from tilapia fillets (45%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

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Folate8%

31 µg a serve, mostly from coconut milk (45%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Calcium5%

60 mg a serve, mostly from tilapia fillets (36%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A3%

25 µg a serve, mostly from tomato (46%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

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 Xawaash FoodBlog; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.