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Kenyan Baked Fish With Spicy Sauce (Mtuzi Wa Samki)
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Low cal: 
President Barack Obama's diverse background may spark new influences from Hawaii, Kenya and Indonesia on our plates and palates.
The spicy sauce in this dish adds pungent flavors to any firm white fish. If you use cast-iron or anodized cookware such as Calphalon, it can be prepared in one dish. Serve it over rice or couscous.
-- H.M. Cauley, for the Journal-Constitution
Hands on time: 10 minutes Total time: 40 minutes Serves: 4
Ingredients:
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2 tablespoons vegetable oil
1 large onion, sliced
2 cloves garlic, chopped
1 teaspoon jalapeno pepper, seeded and finely chopped
1 (16-ounce) can diced tomatoes, drained
2 tablespoons white cider vinegar
1 1/4 teaspoons ground cumin
3/4 teaspoon ground coriander
1 teaspoon salt
4 halibut steaks, cod fillets or tilapia fillets (about 2 pounds), 1-inch thick
2 tablespoons sesame seeds, toasted
Instructions:
Preheat oven to 350 degrees.
In a skillet, heat the oil and saute the onion, garlic and jalapeno pepper until the onion is transparent. Stir in the tomatoes, vinegar, cumin, coriander and salt. Simmer, uncovered, for about 5 minutes, stirring occasionally.
Place the fish in a baking dish. Spoon the sauce over the fish. Bake uncovered for 25 to 30 minutes. Do not overcook. Sprinkle with toasted sesame seeds and serve over rice.
-- Adapted from "The New African-American Kitchen" by Angela Shelf Medearis (Lake Isle Press, $21.95)
In a skillet, heat the oil and saute the onion, garlic and jalapeno pepper until the onion is transparent. Stir in the tomatoes, vinegar, cumin, coriander and salt. Simmer, uncovered, for about 5 minutes, stirring occasionally.
Place the fish in a baking dish. Spoon the sauce over the fish. Bake uncovered for 25 to 30 minutes. Do not overcook. Sprinkle with toasted sesame seeds and serve over rice.
-- Adapted from "The New African-American Kitchen" by Angela Shelf Medearis (Lake Isle Press, $21.95)
Notes:
Photo courtesy Lake Isle Press
Nutrition:
Per serving: 380 calories (percent of calories from fat, 35), 50 grams protein, 10 grams carbohydrates, 3 grams fiber, 14 grams fat, 73 milligrams cholesterol, 1,045 milligrams sodium.
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