Directions:
- To firm up the flesh, sprinkle coarse salt on both sides of the fillet and let it stand in the sink for 20 minutes. Rinse under running water and pat dry with a paper towel. Cut the fish in portions with the skin attached.
- Do not cover fish with flour or butter but pan-fry pieces in oil till cooked through.
- Heat enough oil in a large pan and sauté the onions, mustard seed, ginger paste, garlic and chillies for about 4 minutes.
- To make the sauce, simply boil then simmer the rest of the ingredients together till the onions are cooked but still crisp to the bite (about 7 minutes).
- Layer the fish pieces in a ceramic or glass serving dish and cover each layer with the sauce and some onion.
- Be sure that the last layer is covered with sauce.
- Let it cool, then refrigerate. Will keep for a week in a cool place and longer in a fridge.
- Enjoy!!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 319.36 Kcal (1337 kJ) | ||
| Calories from fat | 81.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.1g | 14% | |
|---|---|---|---|
| Cholesterol | 91.74mg | 31% | |
| Sodium | 1650.47mg | 69% | |
| Potassium | 825.5mg | 18% | |
| Total Carbs | 14.47g | 5% | |
| Sugars | 2.29g | 9% | |
| Dietary Fiber | 1.41g | 6% | |
| Protein | 39.58g | 79% | |
| Vitamin C | 10.7mg | 18% | |
| Iron | 0.9mg | 5% | |
| Calcium | 68.2mg | 7% | |
| Amount Per 100 g | |||
| Calories | 120.3 Kcal (504 kJ) | ||
| Calories from fat | 30.85 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.43g | 14% | |
|---|---|---|---|
| Cholesterol | 34.56mg | 31% | |
| Sodium | 621.72mg | 69% | |
| Potassium | 310.96mg | 18% | |
| Total Carbs | 5.45g | 5% | |
| Sugars | 0.86g | 9% | |
| Dietary Fiber | 0.53g | 6% | |
| Protein | 14.91g | 79% | |
| Vitamin C | 4mg | 18% | |
| Iron | 0.3mg | 5% | |
| Calcium | 25.7mg | 7% | |
* 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
-
Chicken Stroganoff
Canola oil (for frying ), Onion, chopped and 11 more.. -
Spicy Pork Tenderloin Skewers
Onion, chopped, Reduced-sodium soy sauce, Water and 9 more.. -
Empress Cincinnati Chili
Water, Lean ground beef and 19 more.. -
Moroccan Lemon Chicken With Olives
Onion, medium, peeled, quartered and 16 more.. -
Moroccan Lemon Chicken With Olives
Onion, peeled and quartered and 16 more.. -
Kofta Curry
Minced beef or 450 g lamb, Chopped onions, Fresh coriander and 22 more.. -
Cauliflower Dal With Panch Phoron
Masoor dal or 1 1/2 cups red lentils, Water, Turmeric and 10 more.. -
Uzbek Lamb Plov Pilaf
Grain rice , i use basmati, which is sold in burlap sacks... and 14 more.. -
Latin Chicken
Roasting chicken, Lemons or 1 lime, sliced, Onion, sliced and 15 more..
Also Try
-
-
-
-
-
-
-
Cape Malay Chicken Curry by Zurie
Onion, medium, finely chopped, Oil, Coriander seeds and 15 more..5 (1 Votes) -
-
-
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
