Fish Ambul Thiyal

Per serving

Calories

280

Protein

32 g

Carbs

4 g

Fat

14 g

Fibre

3 g

Vitamins and minerals, % of a day’s needs

• Iron10%
• Vitamin D7%
• B1257%
• Zinc9%
• Magnesium19%
• Omega-319%
• Calcium6%
• Vitamin C25%
• Vitamin A2%
• Riboflavin13%

Worked out from the ingredients. How we work out our numbers

Ingredients

• 300 g Fish fillets
• 2 tbsp Tamarind paste
• 150 g Onions
• 15 g Ginger
• 3 Garlic cloves
• 2 whole Red chillies
• 0.5 tsp Turmeric powder
• 10 Curry leaves

Method

1. 1

   Check fish for bones and remove. Cut into portions. Slice onions. Mince ginger and garlic.

2. 2

   Mix tamarind paste with 100ml warm water until smooth.

3. 3

   Heat 1.5 tbsp oil in pan over medium heat. Add onions and fry for 3 minutes until soft. Add ginger, garlic, and red chillies, cook for 1 minute.

4. 4

   Add turmeric powder and stir for 30 seconds. Place fish fillets in pan. Pour tamarind water over. Add curry leaves and salt.

5. 5

   Bring to simmer and cook for 10 minutes until fish is cooked through.

6. 6

   Carefully transfer fish to serving plate. Ladle tangy sauce over. Serve hot with rice.