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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Asian >> Indian Subcontinent >> Indian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Combine ground coriander, garam masala, chilli powder and flour on a large plate and season with salt and pepper. | 2. Dust fish in flour mixture to coat both sides, shaking of excess. | 3. Heat oil in a large frying pan over moderately high heat and add fish skin side down and cook for 2-3 3 minutes each side or until just cooked (timing will depend on thickness of fish) and drain on paper towels. | 4. Meanwhile cook broccoli and peas in a medium saucepan of boiling water until just tender and then drain. | 5. Add vegetables and coriander to the rice and season with salt and pepper. | 6. Serve fish with rice mixture. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
coriander	1/2	teaspoon	ground	2.682	0.4949	0.1113	0.1599
garam masala	2	teaspoons		-	-	-	-
chili powder	1/2	teaspoon		3.807	0.6709999999999999	0.1817	0.1928
plain flour	2	tablespoons		-	-	-	-
salt pepper				-	-	-	-
fish fillet	4			4245.6296	315.8821	249.4761	220.6276
vegetable oil	2	tablespoons		234.46400000000003	0.0	0.0	27.2
broccoli	300		cut	9282.0	1812.72	769.86	101.01
pea	1	cup		41.16	7.399	2.7439999999999998	0.196
coriander	1/4	cup	chopped	0.92	0.1468	0.0852	0.0208
wild rice mix	3	cups	cooked	-	-	-	-

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