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Ингредиенты
- 1 1/2 lb Skinless and boneless non-oily fish, such as sole or possibly fillets, flounder, cut into 4 serving pcs
- 1 Tbsp. Curry pwdr
- 1/2 c. Unbleached flour for dusting Coarse salt to taste
- 3 Tbsp. Light vegetable oil
- 1/2 c. Finely minced onions
- 1 tsp Finely minced garlic
- 1 Tbsp. Grnd red pepper, paprika, or possibly their combination
- 1 tsp Mustard pwdr
- 12 x Kari leaves or possibly 2 bay leaves
- 2 c. Water
- 1/2 lb Plum tomatoes, peeled, seeded, and minced
- 1/4 c. Tamarind water, or possibly 1 tsp. tamarind paste dissolved in 1/4 c. of warm water, or possibly 1 tsp. prune paste mixed with 1 tsp. lemon juice Kari or possibly cilantro sprig for garnish
Инструкции
- Place the fish on a plate and rub over with the curry pwdr ans salt. Heat 3 Tbsp. of oil in a large non-stick frying pan till warm. Lightly dust fish pcs with flour and add in to the oil. Cook till fish is lightly browned, about 1 minute, turning once. Don't fully cook fish. Remove fish to the plate.
- To the same pan add in onions, garlic, red pepper, mustard, and curry leaves; cook till the onions are soft, about 3 min. Stir in the water, tomatoes, and tamarind and bring to a boil. Simmer till the sauce is reduced and thickened, about 8 min. Gently slip in the fish and the accumulated juices. Cook till the fish is heated through, about 2 min.
- Serve garnished with herbs.
- Yield: 4 servings
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 874g | |
| Calories 710 | |
| Calories from Fat 387 | 55% |
| Total Fat 43.94g | 55% |
| Saturated Fat 3.48g | 14% |
| Trans Fat 1.05g | |
| Cholesterol 0mg | 0% |
| Sodium 40mg | 2% |
| Potassium 871mg | 25% |
| Total Carbs 72.28g | 19% |
| Dietary Fiber 9.7g | 32% |
| Sugars 9.11g | 6% |
| Protein 11.54g | 18% |
