Cape Malay Geelbek Curry
40 minCape classics
Fragrant, gently spiced, tomato-rich. Serve with rice and sambals.
Method
- 1
Fry the onion in oil 6 minutes until golden.6 min
- 2
Add spices and stir 1 minute.1 min
- 3
Add tomatoes and simmer 10 minutes to a thick sauce.10 min
- 4
Slip in the fish and simmer gently 8 minutes without stirring.8 min
- 5
Finish with coriander and serve with rice.
One step per screen, read aloud, timers built in.
Per portion
Fibre: 2 gSugar: Not reportedSodium: 108 mg
Computed from USDA FoodData Central SR Legacy (April 2018) per-100g values applied to ingredient gram weights derived from stated recipe quantities (grams used directly) or from USDA SR Legacy food_portion.csv household measures (tbsp/tsp/clove/'medium' item references) where recipe used volume/count units — see 'calculation' lines for each ingredient's basis. LOWER-BOUND ONLY: 'salt and pepper'/unspecified salt, unspecified sauces/dressings, and garnish-only items were excluded per instructions (no gram quantity given), so actual sodium (and to a lesser extent kcal/fat/carbs from such omissions) is almost certainly higher than shown. Unspecified/omitted ingredients: Cape Malay curry masala (1 tsp): no confident USDA SR Legacy match found — EXCLUDED, not estimated; cinnamon (per batch): cinnamon stick marked '(per batch)' — whole-batch aromatic, no reliable per-serving gram share stated; EXCLUDED, not estimated; coriander to finish: quantity unspecified (null) — EXCLUDED from macro totals (no gram amount given; 'salt' terms excluded per instructions as added salt is unspecified, not assumed)
Calculation sources
- geelbek, cut into chunks: 180.0 g -> USDA SR Legacy fdc 174192 (Fish, croaker, Atlantic, raw) - ANALOGUE for kob/geelbek (Argyrosomus spp. not in SR Legacy; Atlantic croaker, same family Sciaenidae); raw weight basis
- onion, chopped: 55.0 g -> USDA SR Legacy fdc 170000 (Onions, raw); USDA 'medium onion' reference weight = 110 g x q=0.5
- turmeric: 0.8 g -> USDA SR Legacy fdc 172231 (Spices, turmeric, ground); USDA portion 1 tsp = 3 g
- chopped tomatoes: 100.0 g -> USDA SR Legacy fdc 170457 (Tomatoes, red, ripe, raw, year round average)
- cardamom pod: 0.1 g -> USDA SR Legacy fdc 170919 (Spices, cardamom, ground) applied to ESTIMATED whole-pod seed mass ~0.1 g per pod (not a USDA pod-specific value — pods are mostly inedible husk); x q=1. Contribution is negligible and highly approximate.
- oil: 14.0 g -> USDA SR Legacy fdc 172336 (Oil, canola) - ANALOGUE for unspecified 'oil'; USDA portion 1 tbsp = 14 g