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 clarified butter in a heavy-based pan. Fry the garlic, coarsely chopped onions and tomato chunks for five minutes, until the mixture has cooked to a golden brown paste. 3 Pour in the lentils and their soaking water and boil. Add the turmeric, chilli and coconut milk and simmer for 30 minutes or until the lentils have broken down and the mixture thickened. 4 Season with salt and remove from the heat. To finish the dhal, heat the rest of the ghee or butter in a large deep frying pan. Add the mustard seeds, cover the pan with a lid and fry until beginning to pop. 5 Add the ginger, onions and tomatoes, green chillies and asafoetida, if using. Cook for five minutes, pour all into the lentil mixture and stir well. Keep hot 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 the fillets and fry for 2-3 minutes on each side. Stir the coriander into the dhal and serve with the fish. Recipe by: Rick Stein
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|Serving Size: 1 Serving (301g)|
|Recipe Makes: 4 servings|
|Calories from Fat: 158 (38%)|
|Amt Per Serving||% DV|
|Total Fat 17.5g||23 %|
|Saturated Fat 7.7g||39 %|
|Monounsaturated Fat 5.8g|
|Polyunsanturated Fat 3.1g|
|Cholesterol 0mg||0 %|
|Sodium 31.2mg||1 %|
|Potassium 782.4mg||21 %|
|Total Carbohydrate 49.9g||15 %|
|Dietary Fiber 10.3g||41 %|
|Sugars, other 39.7g|
|Protein 18.9g||27 %|
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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: 413
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