Kenya Fish Baked with Tomatoes and Spices Mtuzi Wa Samaki

Delight your taste buds with the vibrant flavors of **Kenya Fish Baked with Tomatoes and Spices (Mtuzi wa Samaki)**, a traditional East African dish that combines tender baked fish with a rich, aromatic tomato-coconut sauce. This recipe calls for whole snapper or tilapia, marinated with fresh lemon juice and spices, then baked to perfection under a savory medley of sautéed onions, garlic, ginger, and bold seasonings like turmeric, paprika, and garam masala. Simmered with creamy coconut milk and zesty green chilies (optional for a spicy kick), the sauce envelops the fish, infusing it with layers of tantalizing flavor. Finished with a sprinkle of fresh cilantro, this dish pairs beautifully with steamed rice, chapati, or traditional ugali, making it a comforting yet exciting centerpiece for any meal. Perfect for fans of global cuisine, Mtuzi wa Samaki is a must-try recipe that captures the essence of Kenyan coastal cooking.

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 kg Whole fish (snapper or tilapia), cleaned and scaled
• 4 large Tomatoes, diced
• 2 medium Onions, finely chopped
• 3 cloves Garlic cloves, minced
• 1 tbsp Fresh ginger, grated
• 1 tsp Turmeric powder
• 1 tsp Paprika
• 1 tsp Garam masala
• 1 cup Coconut milk
• 2 tbsp Cilantro leaves, chopped
• 2 tbsp Fresh lemon juice
• 3 tbsp Vegetable oil
• 1 tsp Salt
• 0.5 tsp Black pepper
• 2 pieces Green chilies, finely chopped (optional)

Directions

Step 1

Preheat your oven to 200°C (400°F). Line a baking dish with foil or lightly grease it with vegetable oil.

Step 2

Rinse the fish thoroughly and pat it dry with a paper towel. Make diagonal slashes on both sides of the fish with a sharp knife to allow the marinade to penetrate.

Step 3

In a small bowl, mix lemon juice, 1 tablespoon of vegetable oil, 0.5 tsp of salt, and a pinch of black pepper. Rub this mixture generously over the fish, including inside the slashes and the cavity. Let it marinate for 15 minutes.

Step 4

While the fish marinates, heat the remaining 2 tbsp of vegetable oil in a large skillet over medium heat. Add the onions and sauté until softened and golden, about 5 minutes.

Step 5

Stir in the garlic, ginger, turmeric, paprika, and garam masala. Cook for 1-2 minutes until fragrant.

Step 6

Add the diced tomatoes and optional green chilies to the skillet. Cook for 8-10 minutes, stirring occasionally, until the tomatoes have broken down into a thick sauce.

Step 7

Pour in the coconut milk and mix well. Simmer for another 5 minutes, allowing the flavors to meld. Season with the remaining salt and black pepper to taste.

Step 8

Transfer the marinated fish to the prepared baking dish. Pour the tomato and coconut sauce evenly over the fish.

Step 9

Bake the fish in the preheated oven for 25-30 minutes, or until the flesh is opaque and easily flakes with a fork.

Step 10

Garnish with chopped cilantro leaves and serve hot with steamed rice, chapati, or ugali.

Nutrition Facts

Serving size	(2313.3g)

Amount per serving	% Daily Value*
Calories	2037.8

Total Fat 75.9g	0%
Saturated Fat 16.1g	0%
Polyunsaturated Fat 25.2g
Cholesterol 533.3mg	0%
Sodium 2921.9mg	0%
Total Carbohydrate 83.6g	0%
Dietary Fiber 16.5g	0%
Total Sugars 47.4g
Protein 244.6g	0%

Vitamin D 1333.3IU	0%
Calcium 324.2mg	0%
Iron 13.3mg	0%
Potassium 5258.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 34.2%

Protein: 49.0%

Carbs: 16.8%