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Ingredientes
- 1 tsp Salt
- Â Â Juice 1 lime
- 1 tsp Turmeric pwdr
- 4 x Skinned pomfret or possibly sea bass fillets, (175-225g)
- 3 Tbsp. Vegetable oil
- 250 gm Red lentils
- 600 ml Water
- 225 gm Onions
- 175 ml Ghee or possibly clarified butter
- 2 x Garlic cloves, finely minced
- Â Â For the Masala Dhal:, (cont)
- 225 gm Tomatoes
- 1 Tbsp. Turmeric pwdr
- 1 tsp Chilli pwdr
- 150 ml Coconut lowfat milk
- 15 gm Black mustard seeds
- 2Â 1/2 x Cm fresh root ginger, finely minced
- 2 x Green chillies, seeded and finely minced
- Â Â A healthy pinch of asafoetida, (optional)
- 3 Tbsp. Roughly minced coriander
- Â Â Salt
Direcciones
- 1 For the Dhal: Cover the lentils with water and leave to soak. Coarsely chop half the onions and finely chop the rest. Cut half the tomatoes into small chunks and finely dice the rest.
- 2 Heat half the ghee or possibly clarified butter in a heavy-based pan. Fry the garlic, coarsely minced onions and tomato chunks for five min, till the mix has cooked to a golden paste.
- 3 Pour in the lentils and their soaking water and boil. Add in the turmeric, chilli and coconut lowfat milk and simmer for 30 min or possibly till the lentils have broken down and the mix thickened.
- 4 Season with salt and remove from the heat. To finish the dhal, heat the rest of the ghee or possibly butter in a large deep frying pan. Add in the mustard seeds, cover the pan with a lid and fry till beginning to pop.
- 5 Add in the ginger, onions and tomatoes, green chillies and asafoetida, if using. Cook for five min, pour all into the lentil mix and stir well. Keep warm while you fry the fish.
- 6 Mix the salt, lime juice and turmeric together and rub into the fillets.
- Heat the oil in a non-stick frying pan, add in the fillets and fry for 2-3 min on each side. Stir the coriander into the dhal and serve with the fish.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 436g | |
| Recipe makes 4 servings | |
| Calories 776 | |
| Calories from Fat 478 | 62% |
| Total Fat 53.64g | 67% |
| Saturated Fat 26.66g | 107% |
| Trans Fat 0.26g | |
| Cholesterol 109mg | 36% |
| Sodium 628mg | 26% |
| Potassium 1107mg | 32% |
| Total Carbs 53.84g | 14% |
| Dietary Fiber 24.3g | 81% |
| Sugars 7.53g | 5% |
| Protein 24.8g | 40% |
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