Indian-style fish with yoghurt sauce, potatoes and vegetables

Name: Indian-style fish with yoghurt sauce, potatoes and vegetables
Prep time: 45 min
Cook time: 1 h
Total time: 1 h
Yield: 4 portions
Ingredients: 600 g water; 2 garlic cloves; ¼ - ½ tsp cayenne pepper; 50 g fresh coriander; 100 g fresh baby spinach leaves; 40 g olive oil; 1 tsp salt; 600 g boneless, skinless, white fish fillets; 400 g potatoes; ¼ tsp ground turmeric; 4 tsp chickpea (besan) flour; 1 tsp sugar; ½ tsp freshly ground pepper; 2 tsp lemon juice; 200 g carrots; 200 g broccoli; 250 g plain Greek yoghurt

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免費註冊

難易度中等

準備時間 45 分

總共時間 1小時

份量 4 portions

食材

600 g water
2 garlic cloves (approx. 5 g total)
¼ - ½ tsp cayenne pepper
或 2 fresh green cayenne chillies (approx. 6-8 cm long), deseeded if preferred
50 g fresh coriander plus extra to garnish
100 g fresh baby spinach leaves
或 100 g fresh spinach large leaves roughly chopped
40 g olive oil
1 tsp salt
600 g boneless, skinless, white fish fillets (e.g. halibut, haddock, cod; 1 cm thick)
400 g potatoes cut into small pieces (1 cm)
¼ tsp ground turmeric
4 tsp chickpea (besan) flour (approx. 15 g, see Tips)
或 10 g cornflour
1 tsp sugar
½ tsp freshly ground pepper plus extra to taste
2 tsp lemon juice
200 g carrots cut into slices (1 cm thick)
200 g broccoli cut into pieces (3 cm)
250 g plain Greek yoghurt

營養價值: 每 1 portion
卡路里: 437 kcal / 1830 kJ
蛋白質: 36 g
脂肪: 18 g
碳水化合物: 28 g
纖維: 5.9 g