Ingredients
1/2 kg. fish - cut into pieces 1tsp. cumin
1 small piece ginger 2 tsp. coriander
2 onions 2 tsp. salt
3 - 4 cloves - garlic - flaked 3 - 4 bay leaves
1/2 tsp. turmeric 3 - 4 each small cardamom cloves
1/2 tsp. garam masala chopped coriander

Method

  1. Chop the onions and grind the garlic separately. Grind cumin, coriander and ginger toa fine paste.
  2. Marinate the fish with half of the masala paste for one hour. Heat oil in a kerahi and put in turmeric powder and the onions, fry for some time. Put the garlic paste and fry for one minute.
  3. Then put in the masala fish. Keep on slow fire.
  4. Add cardamom, cloves and bay leaves.
  5. When cooked, add coriander leaves and sprinkle with garam masala.
Nutrient Composition Per Serving
MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 293 Carotene ( μg ) 19.64
Protein (g) 22.49 Vitamin C (mg) 26.2
Carbohydrate (g) 6.4 Mg (mg) 17.5
Fat (g) 19.76 Na (mg) 53.44
Fibre (g) 0.84 K (mg) 228.2
Minerals (g) 2.41 Mn (mg) 0.2
Calcium (mg) 202.98 Zn (mg) 0.22
Phosphorus (mg) 305.26 Cr (mg) 0.004
Iron (mg) 2.46

Modification

Use fish like white pomfret, ravas and mackerel.
Ingredients
1/2 kg. fish - cut into pieces 1tsp. cumin
2 tsp. coriander 1 small piece ginger
2 tsp. salt 2 onions
3 - 4 bay leaves 3 - 4 cloves - garlic - flaked
3 - 4 each small cardamom cloves 1/2 tsp. turmeric
chopped coriander 1/2 tsp. garam masala
Nutrient Composition Per Serving
MACRONUTRIENTS
Energy (Kcal) 107
Protein (g) 17.7
Carbohydrate (g) 5.29
Fat (g) 1.66
Fibre (g) 0.84
Minerals (g) 1.71