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Ингредиенты
- 750 gm Fish fillets Lemon juice
- 1 tsp Salt
- 1 tsp Black pepper
- 1 tsp Grnd turmeric Oil for frying
- 1 lrg Onion, finley sliced
- 1 med Onion roughly minced
- 1 tsp Minced garlic
- 1 Tbsp. Minced fresh ginger
- 3 x Fresh red chillies
- 2 Tbsp. Blanched almonds
- 1 Tbsp. White poppy seeds (optional)
- 2 tsp Grnd cummin
- 2 tsp Grnd coriander
- 1/4 tsp Grnd cardamom
- 1/4 tsp Grnd cinnamon Small healthy pinch grnd cloves
- 1/4 tsp Saffron strands
- 2 Tbsp. Boiling water
- 1/2 c. Natural lowfat yoghurt Salt to taste
- 2 Tbsp. Minced fresh coriander
Инструкции
- Wash and dry fish, cut into large serving pcs and rub with lemon juice, salt, pepper and turmeric. Heat oil in a frying pan for shallow fring and on high heat, brown the fish quickly on both sides. Lift out on to a plate.
- In the same oil fry the sliced onion till golden, remove and set aside.
- Put minced onion, garlic, ginger, chillies, almonds, poppy seeds into a blender jar and puree. If necessary add in a little water. Add in grnd spices and blend once more, briefly.
- Pour off all but about 2 Tbsp. oil from pan and fry the blended mix till colour changes and it gives out a pleasant aroma. The mix should be stirred constantly while frying and care taken which it does not stick to the pan and burn. Add in 1/2 c. water to blender container and swirl out any remaining spice mix. Add in to pan.
- Lb. saffron strands in mortar aned pestle, add in boiling water and stir, add in to mix in pan. Add in lowfat yoghurt, stir and simmer gently for a few min, then add in fish pcs, turning them carefully in the sauce. Add in salt to taste. Cover and simmer for about 10 min, then sprinkle with fresh coriander and serve warm with rice.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 267g | |
| Recipe makes 4 servings | |
| Calories 261 | |
| Calories from Fat 73 | 28% |
| Total Fat 8.44g | 11% |
| Saturated Fat 1.24g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 120mg | 40% |
| Sodium 745mg | 31% |
| Potassium 828mg | 24% |
| Total Carbs 9.87g | 3% |
| Dietary Fiber 3.6g | 12% |
| Sugars 2.81g | 2% |
| Protein 36.37g | 58% |
