Directions:
- Heat the oil in a large, deep sided frying pan and fry the cumin seeds for 2 minutes or until they begin to splutter. Add the onion, pepper, garlic, chillies and bay leaves and stir well.
- Fry the vegetables for 5-7 minutes on low heat until the onions are browned. Add the ground cumin, ground coriander and chili powder and cook for 3-4 minutes.
- Stir in the tomatoes, potatoes and fish (or vegetable) stock. Bring to a boil and simmer for 10 minutes.
- Add the fish, cover and simmer for 10 minutes or until the fish is tender. Serve with chapatis.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 266.01 Kcal (1114 kJ) | ||
| Calories from fat | 72.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.08g | 12% | |
|---|---|---|---|
| Cholesterol | 55.25mg | 18% | |
| Sodium | 523.52mg | 22% | |
| Potassium | 1052.08mg | 22% | |
| Total Carbs | 24.68g | 8% | |
| Sugars | 9.09g | 36% | |
| Dietary Fiber | 4.95g | 20% | |
| Protein | 22.58g | 45% | |
| Vitamin C | 89mg | 148% | |
| Vitamin A | 0.7mg | 22% | |
| Iron | 1.8mg | 10% | |
| Calcium | 69.7mg | 7% | |
| Amount Per 100 g | |||
| Calories | 60.02 Kcal (251 kJ) | ||
| Calories from fat | 16.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.82g | 12% | |
|---|---|---|---|
| Cholesterol | 12.46mg | 18% | |
| Sodium | 118.11mg | 22% | |
| Potassium | 237.36mg | 22% | |
| Total Carbs | 5.57g | 8% | |
| Sugars | 2.05g | 36% | |
| Dietary Fiber | 1.12g | 20% | |
| Protein | 5.09g | 45% | |
| Vitamin C | 20.1mg | 148% | |
| Vitamin A | 0.1mg | 22% | |
| Iron | 0.4mg | 10% | |
| Calcium | 15.7mg | 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.
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