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East African Fish Stew

yield: 6 total time: 65 minutes
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Ingredients

  • 4 pounds fish heads and bones, gills and guts removed
  • 2 quarts coconut water or just plain water
  • 1 cup chopped onion
  • 2 celery stalks chopped
  • 2 carrots chopped
  • 3 bay leaves
  • 1 inch ginger piece of, chopped
  • 2 tablespoons palm oil peanut oil or vegetable oil
  • 2 cups chopped onion
  • 8 ounces tomato sauce
  • 2 tablespoons curry powder
  • 1 large potato peeled and cut into 1-inch chunks
  • 2 bell peppers sweet, diced
  • 2 plum tomatoes diced
  • 2 habanero chiles minced, optional
  • 1 cup coconut milk
  • 1 pound fish skinless and boneless, cut into 1-inch chunks
  • 1 pound peeled shrimp or crabmeat
  • 1/4 cup chopped cilantro

Nutrition

  • Calories : 930 calories
  • Carbohydrate : 47 grams
  • Cholesterol : 340 milligrams
  • Fat : 40 grams
  • Fiber : 11 grams
  • Protein : 95 grams
  • SaturatedFat : 15 grams
  • Sodium : 830 milligrams
  • Sugar : 21 grams
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