Serves 4-6

Ingredients
1 large pomfret cleaned and sliced 1/2 coconut grated
1/2 tsp turmeric powder 2 tbs tamarind pulp
2 tsp chilli powder 6 pepper corns
2 onions chopped 1 onion finely chopped
2 tbs Oil 4 pods garlic
salt to taste

Method

  1. Rub salt and turmeric on the fish. Heat 3 tbs oil and fry fish slices in it and drain. grind 1 chopped onion, coconut, tamarind, peppercorns and garlic to a paste.
  2. Heat oil in which fish was fried, add 2 chopped onions and fry for a while. When onions are cooked add ground paste and saute for 3 minutes.
  3. Add fish and cook on low fire for 2 minutes. Add salt and chilli powder. Add water if needed and simmer till fish is tender.
  4. Serve immediately with steamed rice.
Nutrient Composition Per Serving
MACRONUTRIENTS
MICRONUTRIENTS
Energy (Kcal) 390 Carotene ( μg ) 69.38
Protein (g) 44.3 Vitamin C (mg) 4.13
Carbohydrate (g) 16.88 Mg (mg) 10.85
Fat (g) 16.15 Na (mg) 1.85
Fibre (g) 1.87 K (mg) 60.86
Minerals (g) 4.42 Mn (mg) 0.13
Calcium (mg) 536.34 Zn (mg) 0.2
Phosphorus (mg) 799.0 Cr (mg) 0.008
Iron (mg) 4.05

Modification

Reduce the amount of coconut used.
Ingredients
1 large pomfret cleaned and sliced 25g coconut grated
1/2 tsp turmeric powder 2 tbs tamarind pulp
2 tsp chilli powder 6 pepper corns
2 onions chopped 1 onion finely chopped
2 tbs Oil 4 pods garlic
salt to taste
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 363
Protein (g) 44.02
Carbohydrate (g) 16.07
Fat (g) 13.55
Fibre (g) 1.65
Minerals (g) 4.35