Masala Machchi
Serves 4
| Ingredients | |
|---|---|
| Juice of half a lemon | 1 small onion, peeled and coarsely chopped |
| 2-3 cloves garlic, peeled and coarsely chopped | 1-inch cube of root ginger, peeled and coarsely chopped |
| 1-2 fresh green chillies, chopped: seed the chillies if you like a milder flavour | 3 tbsps chopped coriander leaves |
| 1 tsp salt or to taste | 450g/1lb fillet of any white fish |
| 90 ml/3fl oz oil for shallow frying | |
To coat the fish
| Ingredients | |
|---|---|
| 3 tbsps plain flour | 1 egg beaten |
| 1/4 tsp salt | 1/4 tsp chilli powder |
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 373 | Carotene (μg) | 834.54 |
| Protein (g) | 22.728 | Vitamin C (mg) | 16.85 |
| Carbohydrate (g) | 12.0388 | Mg (mg) | 25.76 |
| Fat (g) | 25.93 | Na (mg) | 9.06 |
| Fibre (g) | 0.4688 | K (mg) | 78.93 |
| Minerals (g) | 2.435 | Mn (mg) | 0.41 |
| Calcium (mg) | 263.91 | Zn (mg) | 0.36 |
| Phosphorus (mg) | 409.675 | Cr (mg) | 0.004 |
| Iron (mg) | 2.09 | ||
Modification
Reduce the amount of oil used for preparation.| Ingredients | |
|---|---|
| Juice of half a lemon | 1 small onion, peeled and coarsely chopped |
| 2-3 cloves garlic, peeled and coarsely chopped | 1-inch cube of root ginger, peeled and coarsely chopped |
| 1-2 fresh green chillies, chopped: seed the chillies if you like a milder flavour | 3 tbsps chopped coriander leaves |
| 1 tsp salt or to taste | 450g/1lb fillet of any white fish |
| 30 ml/3fl oz oil for shallow frying | |
To coat the fish
| Ingredients | |
|---|---|
| 3 tbsps plain flour | 1 egg beaten |
| 1/4 tsp salt | 1/4 tsp chilli powder |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 238 |
| Protein (g) | 22.73 |
| Carbohydrate (g) | 12.04 |
| Fat (g) | 10.93 |
| Fibre (g) | 0.47 |
| Minerals (g) | 2.44 |