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Ингредиенты
- 1 med Parrot fish
- 1 med Onion, finely minced
- 2 x Garlic cloves
- 1 tsp Root ginger
- 2 Tbsp. Tamarind liquid
- 1 Tbsp. Soy sauce
- 1 Tbsp. Oil
- 1 tsp Salt
- 1 tsp Grnd turmeric
- 3 Tbsp. Coriander leaves, minced Bannon leaf or possibly vine leaves, (if unavailable greaseproof paper and tin Foil)
Инструкции
- Wash fish and dry. Score the flesh diagonally. Place the onion, garlic, ginger, tamarind liquid, soy sauce, oil, salt and turmeric into a blender. Then rub this mix into the fish on both sides.
- Place the fish into vine or possibly bannon leaves (or possibly tin foil) into a baking dish.
- Sprinkle with coriander and fold over the leaves to enclose, secure with skewers. Bake for around 35-40 min.
- Serve immediately with wild rice.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 188g | |
| Calories 301 | |
| Calories from Fat 147 | 49% |
| Total Fat 16.81g | 21% |
| Saturated Fat 1.36g | 5% |
| Trans Fat 0.35g | |
| Cholesterol 0mg | 0% |
| Sodium 3247mg | 135% |
| Potassium 640mg | 18% |
| Total Carbs 40.68g | 11% |
| Dietary Fiber 10.2g | 34% |
| Sugars 21.6g | 14% |
| Protein 5.32g | 9% |
