Ingredients:
- 1/2 inch gingerroot, chopped (optional)
- 6 tomatoes, chopped (the recipe says 1 14 oz can for those who use canned tomatoes -for me the fresh ones do fine)
- 2 green chilies, chopped (optional)
Directions:
- Wash and dry the fish slices.
- Marinate the fish with the salt, turmeric and chilli powder for 1/2 an hour.
- Heat 2 tbslp oil over medium heat and when hot put in the fennel and mustard seeds As soon as the mustard seeds pop add the onions and garlic and ginger root Saute until the onions are light brown.
- Then add the 2 tsps of cumin and the green chilli.
- Stir and then add the tomatoes (and their liquid- for canned tomatoes), the rest of the cumin and the garam masala.
- Boil and then simmer covered for 15 mins on low.
- Pre heat oven to 180C Heat a little more oil in a non stick and when hot put in the fish slices and just brown all the steaks on both sides.
- Put the fish in a baking dish.
- Now just pour the sauce over and bake uncovered for 15 mins or until the fish is cooked.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 431.73 Kcal (1808 kJ) | ||
| Calories from fat | 168.3 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.7g | 29% | |
|---|---|---|---|
| Sodium | 18.59mg | 1% | |
| Potassium | 481.09mg | 10% | |
| Total Carbs | 15.89g | 5% | |
| Sugars | 7.35g | 29% | |
| Dietary Fiber | 3.67g | 15% | |
| Protein | 47.98g | 96% | |
| Vitamin C | 75.1mg | 125% | |
| Iron | 1.4mg | 8% | |
| Calcium | 61.4mg | 6% | |
| Amount Per 100 g | |||
| Calories | 97.06 Kcal (406 kJ) | ||
| Calories from fat | 37.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.2g | 29% | |
|---|---|---|---|
| Sodium | 4.18mg | 1% | |
| Potassium | 108.16mg | 10% | |
| Total Carbs | 3.57g | 5% | |
| Sugars | 1.65g | 29% | |
| Dietary Fiber | 0.83g | 15% | |
| Protein | 10.79g | 96% | |
| Vitamin C | 16.9mg | 125% | |
| Iron | 0.3mg | 8% | |
| Calcium | 13.8mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Try this similar recipes
-
Cornmeal-crusted Goat Cheese With Hot Tomato Salsa
Eggs, Milk, Coarse cornmeal, Cracked black peppercorns and 11 more.. -
Chili Shrimp Salad
Vegetable oil and 10 more.. -
Cajun Crawfish and Shrimp Etouffe
Vegetable oil, All-purpose flour, Green bell pepper, diced and 11 more.. -
Barbecued Pot Roast
Salt, Pepper, Boneless beef chuck roast (3 lb) and 10 more.. -
Barbecued Pot Roast
Salt, Pepper, Beef chuck roast (3 lb), Vegetable oil and 9 more.. -
Chile Verde Con Cerdo (Green Chili With Pork)
Pork roast (pre-diced pork works well for a faster prepar... and 12 more.. -
Easy Curried Cauliflower
Grated cauliflower, Vegetable oil, Onion, diced, Garlic and 8 more.. -
Spiced Potatoes and Green Beans
New mexican chile, Canola oil, Brown mustard seeds and 11 more.. -
Aloo Curry (Potato Curry)
Big cubed, boiled/microwaved potatoes, Onions, Garlic and 8 more.. -
Lobia (Black-Eyed Peas Curry)
Black-eyed peas, Salt , to taste, Ground coriander and 8 more.. -
White Bean Chili
Ground turkey, Black pepper, Vegetable oil and 9 more.. -
Five-Lentil Stew (Panch Dal)
Channa dal, Urad dal, Masoor dal, Toor dal, Mung dal and 10 more.. -
Spanish Chicken With Yellow Rice
Whole chicken legs, skinned, Salt, divided and 15 more..
Also Try
-
-
-
-
-
-
-
-
-
Persian Eggs Poached in Tomato Sauce
Olive oil or 1 1/2 tbsp butter, Onion, finely chopped and 6 more.. -
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
