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Ингредиенты
- 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
- 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.
- 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.
- Add in the ginger, cauliflower, potato and water. Bring to a simmer. Cover and cook till the vegetables are tender, about 20 min.
- Puree the vegetables in a blender till smooth. Blend in the cumin, coriander, turmeric, salt and lime juice. Keep the puree hot.
- 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.
- 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.
- This recipe yields 4 servings.
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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% |
