Goan Grilled Fish (With potato and a dash of vinegar)
Serves 4
| Ingredients | |
|---|---|
| 1 medium sized rawas, bekti or fish of your choice, cleaned and cut into pieces | 1 (100 g) tomato, chopped fine |
| juice of 1 lemon | 1 tsp (5 g) garam masala powder |
| salt to taste | 1 (50 g) potato, peeled and cubed |
| 1 tbs (15 ml) oil | a pinch of turmeric powder |
| 1 (50 g) onion, sliced fine | 2 tsp (10 ml) vinegar |
Method
- Marinate the fish pieces with lime juice and salt, and keep aside for 15 minutes.
- Heat oil in a pan and saute the sliced onion till light brown. Add tomato, garam masala powder and potato cubes. Fry well.
- Add turmeric powder and saute well. Cover and cook till done.
- Lastly add the marinated fish and vinegar. Check seasoning Serve hot with fresh salad.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 200 | Carotene ( μg ) | 90.75 |
| Protein (g) | 28.33 | Vitamin C (mg) | 3.5 |
| Carbohydrate (g) | 9.24 | Mg (mg) | 5.75 |
| Fat (g) | 5.2 | Na (mg) | 5.1 |
| Fibre (g) | 0.325 | K (mg) | 83.3 |
| Minerals (g) | 2.75 | Mn (mg) | 0.104 |
| Calcium (mg) | 525.36 | Zn (mg) | 0.22 |
| Phosphorus (mg) | 435 | Cr (mg) | 0.006 |
| Iron (mg) | 2.8 | ||