Bengali-Style Fish Recipe

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Bengali-Style Fish
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Ingredients:

Directions:

  1. Cut skinned cod fillets into pieces, each piece about three bites large.
  2. Mix together turmeric and salt in a small bowl.
  3. Spoon the turmeric and salt mixture over the fish pieces.
  4. Heat the oil in a skillet. Add the fish and fry until pale golden yellow. Remove the fish with a slotted spoon and set aside.
  5. Place the green chilies, ginger, garlic, onions, tomatoes and mustard oil in a food processor and blend into a paste.
  6. Pour paste into sauce pan and dry-fry until golden brown.
  7. Remove the pan from the heat and gently place the fish pieces into the paste without breaking the fish up.
  8. Return the pan to medium heat, add the water, and cook the fish uncovered for 15-20 minutes.
  9. Serve immediately, garnished with chopped cilantro.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 397.51 Kcal (1664 kJ)
Calories from fat 252.4 Kcal
% Daily Value*
Total Fat 28.04g 43%
Cholesterol 79.93mg 27%
Sodium 909.31mg 38%
Potassium 616.75mg 13%
Total Carbs 7.28g 2%
Sugars 3.61g 14%
Dietary Fiber 1.63g 7%
Protein 26.75g 53%
Vitamin C 78.6mg 131%
Iron 0.5mg 3%
Calcium 39.2mg 4%
Amount Per 100 g
Calories 108.44 Kcal (454 kJ)
Calories from fat 68.86 Kcal
% Daily Value*
Total Fat 7.65g 43%
Cholesterol 21.81mg 27%
Sodium 248.06mg 38%
Potassium 168.25mg 13%
Total Carbs 1.99g 2%
Sugars 0.98g 14%
Dietary Fiber 0.45g 7%
Protein 7.3g 53%
Vitamin C 21.4mg 131%
Iron 0.1mg 3%
Calcium 10.7mg 4%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 10
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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