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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Asian >> Middle Eastern >> Rest Middle Eastern

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Preheat the oven to 375 F/190°C. | 2. Heat 2 tablespoons of the olive oil in a large ovenproof frying pan or Dutch oven over medium heat. Add the onions and coriander seeds and cook for 5 minutes, stirring often. Add the peppers and cook for a further 10 minutes. Add the garlic, bay, curry powder, and tomatoes, and cook another 8 minutes, stirring occasionally. Add the sugar, vinegar, 1 1/2 teaspoons salt, some black pepper, and continue to cook another 5 minutes. | 3. Meanwhile, heat the remaining 1 tablespoons oil in a separate frying pan over medium-high heat. Sprinkle the fish with some salt, dip in the seasoned flour to coat, then in the eggs. Fry about 3 minutes, turning once. Transfer the fish to paper towels to absorb the extra oil, then add to the pan with the peppers and onions, pushing the vegetables aside so the fish sits on the bottom of the pan. Add enough water just to immerse the fish (about 1 cup/250 ml) in the liquid. | 4. Place the pan in the oven for 10-12 minutes, until the fish is cooked. Remove from the oven and leave to cool to room temperature. The fish can now be served, but it is actually better after a day or two in the fridge. Before serving, taste and add salt and pepper, if needed, and garnish with the cilantro. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
olive oil	3	tablespoons	divided	358.02	0.0	0.0	40.5
onion	2		cut	88.0	20.548000000000002	2.42	0.22
coriander seed	1	tablespoon		14.9	2.7495	0.6185	0.8885
bell pepper	2	halved	ripe red seeded cut sweet	403.4676	0.0	89.7602	2.2667
garlic clove	2		crushed	403.4676	0.0	89.7602	2.2667
bay leaf	3			-	-	-	-
curry powder	1 1/2	1/2		9.75	1.6749	0.4287	0.4203
tomato	3		chopped	120.6297	26.0694	5.8975	1.3403
sugar	2 1/2	tablespoons		137.655	34.431	0.0	0.0
cider vinegar	5	tablespoons		15.645	0.6928	0.0	0.0
white fish fillet	1	lb	divided	403.4676	0.0	89.7602	2.2667
purpose flour			seasoned	403.4676	0.0	89.7602	2.2667
extra large egg	2		beaten	403.4676	0.0	89.7602	2.2667
cilantro	1/3	cup	chopped	1.2267	0.1957	0.1136	0.0277
salt				-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.