Coriander Fish (Bharia Machli)

45 minutes Prep: 15 minutes Cook: 30 minutes

216 calories per serving view nutrition facts

6 servings suggest servings

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Ingredients

4	pounds	whitefish
8	cloves	garlic	peeled and minced
3	each	chilies	hot
1	Inch	ginger
1	medium	coriander	bunch
1	tablespoon	coriander seeds
1	teaspoon	brown sugar
1	teaspoon	turmeric
1/2	teaspoon	black mustard
1/2	teaspoon	fenugreek seeds
1	tablespoon	salt
1/2	cup	lemon juice
1/2	cup	vegetable oil
2	cups	onion	chopped
1	cup	tomato	chopped
1/2	teaspoon	garam masala

Directions

Wash and pat dry fish.

Sprinkle 1 teaspoon salt inside and set aside.

Preheat oven to 400f 2.

Blend garlic, chili, ginger, 1/2 the corriander, corriander seeds, brown sugar, turmeric, mustard seeds, fenugreek seeds, salt and lemon juice till it all becomes a smooth paste.

Fry onions till they are soft and golden brown.

Add the blended masala and cook till most of the liquid is gone and it starts to leave the sides of the sides of the pan Add the tomatoes and Garam Masala.

Fry for 2 minutes more and remove.

Coat one side of fish, stuff 1 1/2 cups inside.

Close opening, spread the rest of the masala over it.

Cover tightly and bake for about 25 minutes.

Grill for 1 or 2 minutes in broiler and sprinkle the remaining coriander.

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Nutrition Facts

Serving Size 139g

Amount per Serving

Calories 216 77% of calories from fat

	% Daily Value*
Total Fat 18.0g	28%
Saturated Fat 2.0g	12%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 1169mg	49%
Total Carbohydrate 13.0g	4%
Dietary Fiber 2.0g	8%
Sugars 4.0g
Protein 2.0g	4%

Vitamin A	5%		Vitamin C	35%
Calcium	4%		Iron	4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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Creamy Avocado and White Bean Wrap

My husband made this recipe at lunch, we used the whole wheat tortillas, we used dry white beans, last night we put them into a cup of water,and the wraps went very well, we even didn't add salt, very light, yummy and healthy, I think we will make it very often.

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