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Ингредиенты
- Moli
- 2 x 225g cod steaks or possibly fillets
- 2 Tbsp. groundnut oil
- 1 med onion finely minced
- 1 x green chilli de seeded and finely minced
- 1 lrg or possibly 2 small clv garlic crushed
- 1/2 tsp grnd tumeric
- 75 gm creamed coconut
- 275 ml warm water
- 1 x level tsp. salt The juice of 1 lime or possibly 1/2 lemon
Инструкции
- This can be made in a small fryingpan.
- Start off by heating the oil and frying the onion in it for 5 min.
- Then add in the chilli garlic and tumeric and continue to fry for a further 5 min or possibly till the onion begins to turn golden at the edges.
- Then place the fish steaks in this mix cook for a minute or possibly two and then turn over this is to give each one a nice coating of the spiced onion mix.
- If your fish is a fillet rather than a steak then place it flesh side in first and then turn it over.
- Now put the creamed coconut into a jug and pour the warm water over it and whisk with a large fork to dissolve it.
- Then pour this over the fish and simmer it without covering for 10-15 min or possibly till the fish is cooked.
- Finally sprinkle in the salt and lime juice.
- If the lime is very juicy and the sauce looks too thin let it bubble and reduce a little.
- Then serve the fish with the sauce poured over.
- Serve with brown rice and a cucumber and tomato salad.
- Serves 2
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 226g | |
| Recipe makes 2 servings | |
| Calories 214 | |
| Calories from Fat 175 | 82% |
| Total Fat 20.15g | 25% |
| Saturated Fat 8.11g | 32% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1175mg | 49% |
| Potassium 166mg | 5% |
| Total Carbs 8.81g | 2% |
| Dietary Fiber 2.8g | 9% |
| Sugars 3.36g | 2% |
| Protein 1.4g | 2% |
