Baked fish with an Indian type flavour
Preheat oven to 390 deg F.
In a baking dish size to fit fish, place prosciutto, then flounder on top.
In a skillet add oil and mustard seeds, cover and over medium heat pop the mustard seeds (2-4 minutes)
Add Fenugreek, carrots, cauliflower, and onion, cook until onions are tender (3-5 minutes)
Add garlic and ginger, cook for 45 seconds
Add tomatoes and tamarind paste, cook a couple of minutes
Stir in cayenne and turmeric, remove from heat.
Pour over fish in baking dish.
Place in over, bake until flounder is tender (15-25 minutes, depending on flounder thickness)
Serve
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (329g) | ||
Recipe Makes: 2 Servings | ||
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Calories: 303 | ||
Calories from Fat: 116 (38%) | ||
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Amt Per Serving | % DV | |
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Total Fat 12.9g | 17 % | |
Saturated Fat 3.4g | 17 % | |
Monounsaturated Fat 6.2g | ||
Polyunsanturated Fat 2g | ||
Cholesterol 76.6mg | 24 % | |
Sodium 238.4mg | 8 % | |
Potassium 994.4mg | 26 % | |
Total Carbohydrate 17.1g | 5 % | |
Dietary Fiber 3.7g | 15 % | |
Sugars, other 13.4g | ||
Protein 30.2g | 43 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 303
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