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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Asian >> Indian Subcontinent >> Indian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Wash and dry the fish slices. | 2. Marinate the fish with the salt, turmeric and chilli powder for 1/2 an hour. | 3. Heat 2 tbslp oil over medium heat and when hot put in the fennel and mustard seeds As soon as the mustard seeds pop add the onions and garlic and ginger root Saute until the onions are light brown. | 4. Then add the 2 tsps of cumin and the green chilli. | 5. Stir and then add the tomatoes (and their liquid- for canned tomatoes), the rest of the cumin and the garam masala. | 6. Boil and then simmer covered for 15 mins on low. | 7. Pre heat oven to 180C Heat a little more oil in a non stick and when hot put in the fish slices and just brown all the steaks on both sides. | 8. Put the fish in a baking dish. | 9. Now just pour the sauce over and bake uncovered for 15 mins or until the fish is cooked. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
cod steak	900			-	-	-	-
salt				-	-	-	-
chili powder	1/2	teaspoon		3.807	0.6709999999999999	0.1817	0.1928
turmeric powder	1/4	teaspoon		-	-	-	-
vegetable oil	2	tablespoons		234.46400000000003	0.0	0.0	27.2
fennel seed	1	teaspoon		6.9	1.0458	0.316	0.2974
mustard seed	1	teaspoon		10.16	0.5618	0.5216	0.7248
onion	3		chopped	192.0	44.832	5.28	0.48
garlic	6	cloves	chopped	26.82	5.9508	1.1448	0.09
gingerroot	1/2		chopped	-	-	-	-
cumin powder	2 1/2	teaspoons	divided	-	-	-	-
tomato	6	14	chopped canned	372.4138	82.5787	19.4303	3.2384
garam masala	1/4	teaspoon		-	-	-	-
green chilies	2		chopped	179.91	42.5487	8.9955	0.8996

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