Tangy spiced fish : Tangy treat for the elderly

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METHOD

Put all the ingredients for the paste in a mixer. Mix in a paste and put side.

Heat oil in a pan and make jump onions cut out during five minutes until they become of gold. Add the sheets of curry.

Add the mixed paste and make cook the mixture during five minutes.

Add cut out tomatos. Ferment until they are soft, then add salt, water, the sugar and the juice of lemon.

Add the fish nets and ferment until they are made cook well.

Remove pan, furnish with some coriandre and service crossed.

 

RECIPE

Tangy spiced fish

(Serves four)

INGREDIENTS

Paste

300g cashew nuts

2 cloves garlic

2 slices young ginger

1 red capsicum, roasted for 15 minutes at

250 deg C, then diced

1 tomato, diced

1 red onion, diced

½ tsp turmeric powder

½ cup water

Others

4 pieces fish fillet

2 tbs oil

1 onion, diced

20 curry leaves

1 diced tomato

1 tbs lemon juice

1 tsp garam masala/salt

1 tsp sugar

½ cup water

Chopped coriander, for garnishing

NUTRITIONAL INFORMATION

(per serving)

Energy: 215kcal

Protein: 23g

Carbohydrates: 10g

Total fat: 9.2g

Saturated fat: 0.9g

Cholesterol: 67mg

Dietary fibre: 7g

Sodium: 650mg

Tangy spiced fish was prepared by Ms Paruvathy Munusamy at Bright Vision Hospital.


TIPS

1. The fish can be sauteed with a bit of salt, so that it will not break so easily when being cooked.

2. For the sauce to look and taste better, make sure you blend all the required ingredients into a fine paste.

 
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