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Ингредиенты
- 2 c. of uncooked rice
- 6 c. water
- 6 whl cloves
- 4 stk cinnamon
- 6 x cardamom pods
- 125 ml black lentils
- 750 gm (about 6 generous portions) line fish preferably barracuda or possibly yellowtail
- 60 ml lemon juice
- 15 ml turmeric pwdr
- 10 ml salt
- 250 ml oil (yes, this is correct!)
- 250 ml plain lowfat yoghurt
- 375 ml grated tomatoes
- 25 ml garlic paste
- 3 x stems of curry leaves
- 25 ml fresh mint, minced
- 25 ml cumin pwdr
- 10 ml turmeric pwdr
- 25 ml chilli pwdr salt to taste
- 190 ml ghee
- 2 lrg onions, sliced
- 15 ml fennel
- 5 ml cumin seeds
- 5 ml mustard seeds
- 6 x green chillies
- 6 x hard-boiled Large eggs
- 3 ml saffron
- 25 ml boiling water
- 125 ml warm water
Инструкции
- Place uncooked rice & water in a large pot. Add in cloves, cinnamon, cardamom & salt. Bring to the boil for 15 min & drain the half-cooked rice. Set aside. Wash lentils & boil till half cooked - about 20 min. Drain & set aside. Wash & drain the fish portions.
- Combine the lemon juice & turmeric pwdr and smear over the fish.
- Heat oil & fry the fish - just sufficient to hard it up. Heat ghee in a fairly large pot & fry the onions till slightly golden brown. Remove & drain onions & set aside. Add in fennel, cumin, mustard & green chillies to remaining ghee & fry for one minute. Stir in lowfat yoghurt & spice mix ( combination of grated tomato, garlic, curry leaves, mint, coriander, turmeric pwdr, chilli pwdr & salt). Bring to the boil and sprinkle half the lentils over. Place fish in a single layer over this and sprinkle half of the fried onions over. Combine the rest of the lentils with the rice and spread over the fried onions. Pour the half c. of water around the inside of the pot. Cover pot tightly & place in a warm oven (200 degrees Celsius) for 25 min. Add in the remaining fried onions, Large eggs & saffron liquid (mix of saffron & the 25ml boiling water) - and set aside for 5 min before serving.
- Makes 6 generous servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 635g | |
| Recipe makes 6 servings | |
| Calories 1030 | |
| Calories from Fat 658 | 64% |
| Total Fat 73.99g | 92% |
| Saturated Fat 22.64g | 91% |
| Trans Fat 0.99g | |
| Cholesterol 284mg | 95% |
| Sodium 935mg | 39% |
| Potassium 792mg | 23% |
| Total Carbs 76.12g | 20% |
| Dietary Fiber 9.4g | 31% |
| Sugars 7.92g | 5% |
| Protein 19.17g | 31% |
