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Рецепт Grilled Sea Bass With Indian Spiced Cauliflower Puree

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0 голосов | 1841 визит
Порций: 4

Ингредиенты

Cost per serving $3.73 view details
  • 4 x sea bass filets - (5 ounce ea)
  • 2 Tbsp. tandoori paste Nonstick cooking spray
  • 1 x onion minced
  • 2 x garlic cloves sliced
  • 1 Tbsp. chopped ginger root
  • 1/2 head cauliflower - (abt 1/2 lb) broken in florets
  • 1 sm white boiling potato peeled, cubed
  • 1 c. water
  • 1/4 tsp grnd cumin
  • 1/4 tsp grnd coriander
  • 1/4 tsp grnd turmeric
  • 1 tsp salt
  • 2 tsp lime juice Salt to taste Cilantro sprigs for garnish Lime wedges for garnish

Инструкции

  1. Place the fish filets in a shallow glass dish. Spread the tandoori paste over all sides. Cover with plastic wrap and let marinate while preparing the cauliflower puree.
  2. Spray a skillet with nonstick spray. Cook the onion and garlic, covered, over medium-low heat till the onion is tender, about 10 min, stirring occasionally.
  3. Add in the ginger, cauliflower, potato and water. Bring to a simmer. Cover and cook till the vegetables are tender, about 20 min.
  4. Puree the vegetables in a blender till smooth. Blend in the cumin, coriander, turmeric, salt and lime juice. Keep the puree hot.
  5. Lightly spray both sides of the filets with nonstick spray. Grill the sea bass over warm coals or possibly use an indoor grill pan till the fish flakes easily with a fork, about 3 to 5 min per side. Lightly season with salt after turning the fish over.
  6. Serve with the cauliflower puree and garnish with the cilantro and lime wedges. If desired, serve hot pita bread and a dish of fresh yogurt sprinkled with minced mint and garlic to round out the dinner.
  7. This recipe yields 4 servings.

Nutrition Facts

Amount Per Serving %DV
Serving Size 260g
Recipe makes 4 servings
Calories 169  
Calories from Fat 25 15%
Total Fat 2.73g 3%
Saturated Fat 0.69g 3%
Trans Fat 0.0g  
Cholesterol 53mg 18%
Sodium 676mg 28%
Potassium 560mg 16%
Total Carbs 9.91g 3%
Dietary Fiber 1.6g 5%
Sugars 1.6g 1%
Protein 24.93g 40%
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