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Ингредиенты
- 8 x boneless portions cod (or possibly any hard white fish)
- 1 tsp chilli pwdr
- 1 tsp tandoori masala
- 1 tsp ginger paste
- 1 tsp garlic paste
- 1 tsp mango pwdr
- 4 x tablespoans dry breadcrumbs
- 4 Tbsp. sunflower oil salt
Инструкции
- Marinate the fish in the chilli pwdr tandoori masala ginger and garlic pastes and salt for 5 min.
- Mix the mango pwdr and breadcrumbs.
- Then arrange the fish on a greased baking tray.
- Sprinkle with the breadcrumbs and drizzle the sunflower oil over.
- Bake in a moderate oven (180c/350f/gas 4) for about 20 min or possibly till the fish can be flaked.
- Serve warm with a salad.
- Can be served as starter.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 472g | |
| Recipe makes 4 servings | |
| Calories 432 | |
| Calories from Fat 65 | 15% |
| Total Fat 7.54g | 9% |
| Saturated Fat 1.22g | 5% |
| Trans Fat 0.01g | |
| Cholesterol 199mg | 66% |
| Sodium 256mg | 11% |
| Potassium 1965mg | 56% |
| Total Carbs 2.59g | 1% |
| Dietary Fiber 1.1g | 4% |
| Sugars 0.4g | 0% |
| Protein 84.1g | 135% |
