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Add a photoПорций: 4
Ингредиенты
- 2 Tbsp. Corn oil
- 1 tsp Onion seeds
- 4 x Dry red chillies
- 3 x Garlic cloves, sliced
- 1 med Onion, sliced
- 2 med Tomatoes, sliced
- 2 Tbsp. Dessicated or possibly shredded Coconut
- 1 tsp Salt
- 1 tsp Grnd coriander
- 4 x Flatfish fillets such as Plaice, sole or possibly flounder Each about 75g(3oz)
- 150 ml Qtr pint water
- 1 Tbsp. Lime juice
- 1 Tbsp. Minced fresh coriander (cilantro)
Инструкции
- 1. Heat the oil in a deep round bottomed frying pan (skillet) or possibly a karahi(wok). Lower the heat slightly and add in the onion seeds, dry red chillies, garlic slices and onion. Cook for 3-4 min, stirring once or possibly twice.
- 2. Add in the tomatoes, coconut, slat and coriander and stir thoroughly.
- 3. Cut each fish fillet into 3 pcs. Drop the fish pcs into the mix and turn them over gently till they are well coated with the mix.
- 4. Cook for 5-7 min, lowering the heat if necessary. Add in the water, lime juice and fresh coriander (cilantro) and cook for a further 3-5 min till the water has mostly evaporated. Serve immediately with rice.
- Voila! :^)
- I. Chaudhary
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 261g | |
| Recipe makes 4 servings | |
| Calories 242 | |
| Calories from Fat 85 | 35% |
| Total Fat 9.63g | 12% |
| Saturated Fat 1.77g | 7% |
| Trans Fat 0.02g | |
| Cholesterol 78mg | 26% |
| Sodium 718mg | 30% |
| Potassium 797mg | 23% |
| Total Carbs 6.67g | 2% |
| Dietary Fiber 2.0g | 7% |
| Sugars 2.72g | 2% |
| Protein 31.88g | 51% |
