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Ингредиенты
- 1 Tbsp. oil
- 1/2 tsp cumin seeds
- 1/2 tsp fennel seeds
- 1/2 tsp mustard seeds
- 1/2 tsp fenugreek seeds (methi) (available at Indian markets)
- 1/2 tsp black onion seeds (kalonji) optional (available at Indian markets)
- 2 sm red boiling potatoes quartered
- 1 x Japanese eggplant quartered
- 1 tsp turmeric
- 2 x Thai green chiles halved lengthwise, and seeded (or possibly serrano chiles)
- 3 c. water
- 1 lb flatfish filets cut in chunks (such as halibut)
- 1 Tbsp. minced cilantro for garnish
Инструкции
- Heat the oil in a heavy-bottomed skillet over medium heat. Add in the cumin, fennel, mustard, fenugreek and optional black onion seeds and allow them to crackle. Add in the potatoes and fry for 2 to 3 min. Add in the eggplant and fry for 2 more min. Add in the turmeric and chiles.
- Add in the water, lower the heat and simmer till the potatoes are almost tender, 10 min. Add in the fish and allow to simmer till the fish turns opaque and is cooked through, 2 to 3 min. Serve warm, garnished with the cilantro.
- This recipe yields 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 474g | |
| Recipe makes 4 servings | |
| Calories 222 | |
| Calories from Fat 47 | 21% |
| Total Fat 5.34g | 7% |
| Saturated Fat 0.66g | 3% |
| Trans Fat 0.09g | |
| Cholesterol 54mg | 18% |
| Sodium 107mg | 4% |
| Potassium 1040mg | 30% |
| Total Carbs 19.86g | 5% |
| Dietary Fiber 5.0g | 17% |
| Sugars 3.1g | 2% |
| Protein 24.25g | 39% |
