East African Fish Stew

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