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Ингредиенты
- 1 1/2 lb white fish cutlets or possibly fillets
- 2 tsp salt
- 1 tsp turmeric Mustard oil for pan-frying
- 1 lrg potato cut in wedges
- 1 sm eggplant sliced
- 4 c. water
- 4 x green chilies deseeded, and slit lengthwise
- 1/2 tsp cumin seeds
- 1/2 tsp fennel seeds
- 1/2 tsp black mustard seeds
- 1/4 tsp fenugreek seeds
- 1/4 tsp nigella seeds (kalonji)
Инструкции
- Wipe the fish dry, sprinkle both sides with salt and turmeric, and set aside to marinate for 5 min. Heat oil in a pan and saute/fry the fish till golden on both sides and cooked through. Set fish aside.
- Using the same oil, saute/fry the masala spices till they start to crackle. Add in the potato and eggplant and saute/fry till well coated with the spices. Put in the water and simmer till the vegetables are tender. Add in fish and chilies and heat through. Serve with plain rice.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 573g | |
| Recipe makes 4 servings | |
| Calories 308 | |
| Calories from Fat 94 | 31% |
| Total Fat 10.44g | 13% |
| Saturated Fat 1.61g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 102mg | 34% |
| Sodium 1266mg | 53% |
| Potassium 1058mg | 30% |
| Total Carbs 17.9g | 5% |
| Dietary Fiber 4.9g | 16% |
| Sugars 2.75g | 2% |
| Protein 35.05g | 56% |
