Friday, April 24, 2009

Kenyan Baked Fish

This recipe was in the local paper, the Fort Worth Star-Telegram. I made it with cod. It was delicious and fresh-tasting! I love buying just one jalapeno pepper in the grocery store. It often costs around 9 cents because it weighs so little! The peppers don't have much heat after the seeds and white ribs are removed.

2 tablespoons vegetable oil
1 large onion, sliced
2 cloves garlic, chopped
1 tsp seeded and finely chopped jalapeno pepper
16 oz can diced tomatoes, drained
2 T cider vinegar
1 1/4 tsp ground cumin
3/4 tsp ground coriander
1 tsp salt
4 (1-inch-thick) cod fillets or halibut steaks (2 lb total)

1. Preheat the oven to 350 degrees.
2. To prepare the sauce, in a skillet, heat the oil over high heat until hot but not smoking; saute the onion, garlic, and jalapeno pepper until the onion is transparent. Stir in the tomatoes, vinegar, cumin, coriander and salt. Simmer, uncovered, about 5 minutes, stirring occasionally.
3. Place the fish in an ungreased oblong baking pan (I just baked mine in the large cast iron skillet that I sauteed the vegetables in). Spoon the sauce over the fish. Bake, uncovered, 25 to 30 minutes. Do not overcook.

Nutritional analysis per serving: 286 calories, 9 grams fat, 9 grams carbohydrates, 42 grams protein, 98 milligrams cholesterol, 668 milligrams sodium, 2 grams dietary fiber, 28 percent of calories from fat

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