1/1 Photo of Indian Spiced Fish With Coriander Rice
This was in Recipe+ as part of their budget series and looks to be very flavoursome. To further cut costs you could use chicken tenderloins instead of fish fillets and use all steamed basmati rice intead of wild rice blend. To get 3 cups of cooked basmati and wild rice blend you will need to cook 1 1/2 cups raw.
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- 1/2 teaspoon ground coriander
- 2 teaspoons garam masala
- 1/2 teaspoon chili powder
- 2 tablespoons plain flour
- salt and pepper
- 4 (125 g) fish fillets (firm white)
- 2 tablespoons vegetable oil (or sunflower)
- 300 g broccoli (cut into small florets)
- 1 cup peas (frozen)
- 1/4 cup coriander (coarsely chopped)
- 3 cups basmati rice & wild rice mix (cooked)
- 1Combine ground coriander, garam masala, chilli powder and flour on a large plate and season with salt and pepper.
- 2Dust fish in flour mixture to coat both sides, shaking of excess.
- 3Heat oil in a large frying pan over moderately high heat and add fish skin side down and cook for 2-3 3 minutes each side or until just cooked (timing will depend on thickness of fish) and drain on paper towels.
- 4Meanwhile cook broccoli and peas in a medium saucepan of boiling water until just tender and then drain.
- 5Add vegetables and coriander to the rice and season with salt and pepper.
- 6Serve fish with rice mixture.
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Nutritional Facts for Indian Spiced Fish With Coriander Rice
Serving Size: 1 (380 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 694.3
- Calories from Fat 87
- Total Fat 9.6 g
- Saturated Fat 1.3 g
- Cholesterol 68.7 mg
- Sodium 138.0 mg
- Total Carbohydrate 104.3 g
- Dietary Fiber 11.9 g
- Sugars 6.6 g
- Protein 50.9 g