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Ингредиенты
- 1 x 1 1/2 kilogr hard white fish, filleted and skinned
- 1 x Ina Paarman's marinate-in-a-bag lemon and herb flavour
- 3 x Mangoes, peeled and sliced or possibly 1x400g tin mangoes, liquid removed
- 3 x Ripe bananas, sliced
- 4 x Cloves garlic, crushed
- 1 x Chilli, thinly sliced (throw away some, or possibly all, pips for a milder Flavour)
- 1 Tbsp. Grnd cumin
- 1 Tbsp. Grnd coriander
- 1 tsp Turmeric
- 2 tsp Medium strength curry pwdr
- 4 Tbsp. Oil
- 1/2 tsp Turmeric
- 4 Tbsp. Desiccated coconut
Инструкции
- Marinate the two fish fillets in the lemon marinade for 15-20 min.
- Remove the fillets with tongs - reserve remaining marinade. Slice fillets into 3 even sized strips lengthways but not right through at the top. Plait the fish and secure ends with a toothpick.
- Place the sliced fruit into an oval or possibly rectangular ovenproof dish and coat with the remaining marinade. Position the fish on top of the fruit. Mix all the ingredients for the masala paste together and brush generously over the fish.
- Place the turmeric and desiccated coconut on a sheet of greaseproof paper and rub together between the palms of your hands to colour the coconut.
- Sprinkle proportionately over the fish.
- Bake in the oven at 220C/425F for 20-25 min.
- Serve with yellow rice and sambal salads - eg cucumber, finely minced tomato and onion, green peppers finely diced and mixed with grated carrot.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 138g | |
| Recipe makes 6 servings | |
| Calories 243 | |
| Calories from Fat 144 | 59% |
| Total Fat 16.73g | 21% |
| Saturated Fat 6.86g | 27% |
| Trans Fat 0.23g | |
| Cholesterol 0mg | 0% |
| Sodium 9mg | 0% |
| Potassium 379mg | 11% |
| Total Carbs 25.63g | 7% |
| Dietary Fiber 3.2g | 11% |
| Sugars 15.54g | 10% |
| Protein 1.93g | 3% |
