Nutrient Information for ¾ katori | |||
Energy (Kcal) | Protein (g) | Carbohydrate (g) | Total Fats (g) |
109 | 9.2 | 4.8 | 5.6 |
4 Katoris
40 minutes
- If you are prescribed 1200 kcal, 1400 kcal, 1600 kcal,1800 kcal, you can consume: 3/4 katori (1-half palm sized piece)
- 2000 kcal you can consume: 1 katori (1-2 half palm sized pieces)
- 5 fish pieces (1/2 palm sized pieces)
- 2 medium tomatoes, finely chopped
- 1 large onion, finely chopped
- 3 small cloves garlic, crushed
- 2 cm piece ginger, crushed
- 4 tsp mustard oil
- 2 cups water
- 2 sprigs coriander leaves, finely chopped for garnish
Dry Spices
- 1/2 tsp mustard seeds
- 1/4 tsp turmeric powder
- 1/2 tsp coriander powder
- 1/2 tsp fenugreek seeds
- Use minimal amount of salt
- Thoroughly clean and wash fish pieces. Marinate fish with a pinch of salt and turmeric powder.
- Peel and wash onion, ginger and garlic and grind them into a paste.
- Wash and chop tomatoes and coriander leaves.
- Heat 2 tsp of oil in a pan/karahi now add mustard seeds and let them splutter. Add fenugreek seeds and stir.
- Add onion-garlic paste and sauté for a few minutes on low flame until golden brown and the raw smell disappears. Add turmeric and coriander powder and mix well.
- Add chopped tomatoes and cook until the oil separates from the mixture. Add water, cover the lid, and let it simmer for 5 minutes before turning off the flame.
- Simultaneously, heat a shallow pan and add 2 tsp of oil. Place the marinated fish pieces on it. Cook evenly on both sides.
- Pour the gravy over the fish pieces in the pan and cook on low flame for another 8-10 minutes.
- Serve hot, garnished with coriander leaves.