Hilsa Pulao
Serves 5
| Ingredients |
| Basmati Rice 500 Grams |
Onion 2 |
| Garlic Paste 2 Teaspn |
Cardamom 4 |
| Bay leaves 3 |
Salt to taste |
| Black Pepper 6 Nos |
Curd 4 Tblspn |
| Hilsa 1 Kgs |
Ginger paste 2 Teaspn |
| Cloves 4 |
Cinnamon 2 Inch |
| Milk 2 Cup |
Sugar to taste |
| Ghee 3 Tblspn |
|
Method
- Cut the hilsa into 12 pieces. Grind ginger, garlic, onion, little salt with 100 gms. curd.
- Marinate the fish for 1 hour. Heat ghee in a pan.
- Add whole garam masala & fry. Add fish with marination.
- Fry well by adding water. Take out fish in a separate dish. Add rice in the same gravy & fry.
- Add water, sugar, salt & milk. Cover & cook till almost done.
- In a separate vessel lay rice & fish layers alternately & cover with whipped curd.
- Bake in a preheated oven(150# 176 C) for 15 minutes.
| Nutrient Composition Per Serving |
| MACRONUTRIENTS |
MICRONUTRIENTS
|
| Energy (Kcal) |
1028 |
Carotene ( μg ) |
343.94 |
| Protein (g) |
52.47 |
Vitamin C (mg) |
51.12 |
| Carbohydrate (g) |
91.17 |
Mg (mg) |
102.72 |
| Fat (g) |
50.46 |
Na (mg) |
137.84 |
| Fibre (g) |
0.38 |
K (mg) |
463.0 |
| Minerals (g) |
5.54 |
Mn (mg) |
0.75 |
| Calcium (mg) |
446.5 |
Zn (mg) |
1.56 |
| Phosphorus (mg) |
784.58 |
Cr (mg) |
0.007 |
| Iron (mg) |
5.22 |
|
|
Modification
Choose fish like white pomfret, ravas, mackerel etc.
Reduce the amount of oil and ghee used for preparation.
| Ingredients |
| Basmati Rice 500 Grams |
Onion 2 |
| Garlic Paste 2 Teaspn |
Cardamom 4 |
| Bay leaves 3 |
Salt to taste |
| Black Pepper 6 Nos |
Curd 4 Tblspn |
| Hilsa 1 Kgs |
Ginger paste 2 Teaspn |
| Cloves 4 |
Cinnamon 2 Inch |
| Milk 2 Cup |
Sugar to taste |
| Ghee 3 Tblspn |
|
| Nutrient Composition Per Serving |
| MACRONUTRIENTS |
| Energy (Kcal) |
656 |
| Protein (g) |
42.87 |
| Carbohydrate (g) |
88.97 |
| Fat (g) |
14.26 |
| Fibre (g) |
0.38 |
| Minerals (g) |
4.14 |