35minutes, 15 of them waiting
482Calories
42gProtein
2servings
In Bengal mustard is the spice: as oil, as seed, as paste. The fish is first fried in turmeric, then briefly braised in the sharp mustard sauce. Rice is compulsory.
Ingredients
Forservings
- 400 gCod fillet
- 15 gMustard (1 tbsp)
- 100 gOnion
- 200 gTomatoes
- 15 gCanola oil (1 tbsp)
- 120 gRice, raw
- Turmeric, green chilli, ginger, mustard seeds, coriander, salt
How to make it
- Cook the rice. Rub the fish pieces with the turmeric and salt, fry in the oil for two minutes a side, take them out.
- Toast the mustard seeds in the oil, soften the onion and ginger, add the tomatoes, chilli and mustard, reduce for ten minutes.
- Fish back in, let it stand for five minutes, serve with coriander and the rice.
One tip
Do not stir once the fish is in. Swirl the pan instead.
Nutrition per serving
| Calories | 482 |
|---|---|
| Protein | 42 g |
| Fat | 10 g |
| Carbs | 57 g |
Calculated from the ingredients, using values per 100 grams from USDA FoodData Central. The calories come from the macronutrients, not from the energy field of the database.
kcal
—
2,000 is just a starting point. Work out yours, free, and separately for training days and rest days.
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