Indian Spiced Fish With Coriander Rice
Created by ImPat on November 8, 2014
- Servings: 4
- Prep Time: 5m
- Cook Time: 6m
- Recipe #15723
Ingredients
- 1/2 teaspoon ground coriander
- 2 teaspoons garam masala
- 1/2 teaspoon chili powder
- 2 tablespoons all-purpose flour (plain)
- Salt and pepper
- 475 grams fish fillets (4 fillets/125 grams each firm white)
- 2 tablespoons oil (vegetable oil or sunflower)
- 300 grams fresh broccoli (cut into small florets)
- 1 cup green peas (frozen)
- 1/4 cup coriander (coarsely chopped)
- 3 cups rice (basmati rice & wild rice mix, cooked)
How to Make
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Step 1: Combine ground coriander, garam masala, chilli powder and flour on a large plate and season with salt and pepper.
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Step 2: Dust fish in flour mixture to coat both sides, shaking of excess.
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Step 3: Heat oil in a large frying pan over moderately high heat and add fish skin side down and cook for 2-3 minutes each side or until just cooked (timing will depend on thickness of fish) and drain on paper towels.
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Step 4: Meanwhile cook broccoli and peas in a medium saucepan of boiling water until just tender and then drain.
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Step 5: Add vegetables and coriander to the rice and season with salt and pepper.
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Step 6: Serve fish with rice mixture.
Nutritional Facts
- Serving Size: 1 (420.7 g)
- Calories 737.4
- Total Fat - 37.4 g
- Saturated Fat - 10.1 g
- Cholesterol - 132.3 mg
- Sodium - 913.8 mg
- Total Carbohydrate - 54.4 g
- Dietary Fiber - 3.3 g
- Sugars - 2.6 g
- Protein - 43.7 g
- Calcium - 81.3 mg
- Iron - 3.4 mg
- Vitamin C - 15.3 mg
- Thiamin - 1 mg