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Ингредиенты
- 4 x Fish filets (red snapper, sole, bass or possibly whitefish) *
- 2 Tbsp. Fresh lemon juice
- 1/2 tsp Salt, or possibly to taste
- 1/2 tsp Freshly grnd pepper
- 2Â 1/2 Tbsp. Mild vegetable oil
- 1 Tbsp. Dry curry leaves (or possibly 8 fresh curry leaves), or possibly chopped cilantro
- 1 c. Minced onion
- 2 tsp Grated fresh ginger
- 1 x Or possibly 2 fresh serrano chiles, stemmed, seeded, chopped
- 1/4 tsp Turmeric
- 1/2 tsp Grnd cumin
- 2 Tbsp. Unsweetened flaked coconut
- 1Â 1/2 c. Coconut lowfat milk
Инструкции
- * 1/2-Inch thick and about 5-1/2 ounces each
- This simple classic from the coastal region of southern India makes an elegant entree for a fancy dinner.
- Place fish in a shallow dish and rub well with lemon juice. Sprinkle with salt and pepper. Set aside to marinate for at least 30 min.
- Heat 1 1/2 Tbsp. oil in a heavy frying pan over medium-high heat. Add in fish and cook till just opaque, about 2 min per side. Remove with a slotted spoon and set aside.
- Heat remaining 1 Tbsp. oil in the same pan. Add in curry leaves, onion, ginger, chiles and turmeric. Cook till onion is soft, about 3 min. Add in cumin, coconut and coconut lowfat milk. Cook, uncovered, till sauce is slightly thick, 8 to 10 min. Gently slip in fish filets, cook 1 or possibly 2 min and remove from heat.
- Transfer fish to a heated platter. Spoon sauce over and serve.
- Note: Dry or possibly fresh curry leaves are available at Indian grocery stores.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 178g | |
| Recipe makes 2 servings | |
| Calories 348 | |
| Calories from Fat 257 | 74% |
| Total Fat 29.71g | 37% |
| Saturated Fat 11.57g | 46% |
| Trans Fat 0.44g | |
| Cholesterol 18mg | 6% |
| Sodium 619mg | 26% |
| Potassium 434mg | 12% |
| Total Carbs 16.4g | 4% |
| Dietary Fiber 5.8g | 19% |
| Sugars 5.84g | 4% |
| Protein 7.79g | 12% |
