Directions:
- Combine ground coriander, garam masala, chilli powder and flour on a large plate and season with salt and pepper.
- Dust fish in flour mixture to coat both sides, shaking of excess.
- Heat oil in a large frying pan over moderately high heat and add fish skin side down and cook for 2-3 3 minutes each side or until just cooked (timing will depend on thickness of fish) and drain on paper towels.
- Meanwhile cook broccoli and peas in a medium saucepan of boiling water until just tender and then drain.
- Add vegetables and coriander to the rice and season with salt and pepper.
- Serve fish with rice mixture.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 457.48 Kcal (1915 kJ) | ||
| Calories from fat | 87.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.7g | 15% | |
|---|---|---|---|
| Cholesterol | 0.41mg | 0% | |
| Sodium | 175.16mg | 7% | |
| Potassium | 453.59mg | 10% | |
| Total Carbs | 86.72g | 29% | |
| Sugars | 3.33g | 13% | |
| Dietary Fiber | 6.52g | 26% | |
| Protein | 10.47g | 21% | |
| Vitamin C | 83.4mg | 139% | |
| Iron | 73.6mg | 409% | |
| Calcium | 81.6mg | 8% | |
| Amount Per 100 g | |||
| Calories | 125.34 Kcal (525 kJ) | ||
| Calories from fat | 23.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.66g | 15% | |
|---|---|---|---|
| Cholesterol | 0.11mg | 0% | |
| Sodium | 47.99mg | 7% | |
| Potassium | 124.28mg | 10% | |
| Total Carbs | 23.76g | 29% | |
| Sugars | 0.91g | 13% | |
| Dietary Fiber | 1.79g | 26% | |
| Protein | 2.87g | 21% | |
| Vitamin C | 22.9mg | 139% | |
| Iron | 20.2mg | 409% | |
| Calcium | 22.4mg | 8% | |
* 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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