斯里兰卡式和尚咖

Name: Sri Lankan-style monkfish curry
Total time: 55 min
Yield: 4
Cuisine: indian
Ingredients: 500 g monkfish skinned, deboned (your fishmonger can do this for you), from sustainable sources; 1 teaspoon ground turmeric; 2 limes; 200 g brown rice; 1 x 400 ml tin of light coconut milk; 2 onions; 2 cloves of garlic; 5cm piece of ginger; 2 fresh green chillies; 10 ripe medium tomatoes, on the vine; groundnut oil; 1 small handful of fresh curry leaves; 3 cardamom pods; 2 teaspoons brown mustard seeds; 1 teaspoon cumin seeds; 1 teaspoon fenugreek seeds; ½ teaspoon ground turmeric; 1 knob of tamarind paste or 1 teaspoon tamarind syrup

番茄和椰子酱

服务类4

库克进55分钟

难点不难

Jamie杂志印地安咖哩主段健康晚饭思想健康餐

营养/服务

热量 398 20%
发子 9.3g 13%
饱和度 5.5g 28%
糖类 11.4g 13%
盐沙 0.11g 2%
蛋白质 27g 54%
卡布斯 57.3g 22%
斐布里 4g -

成人参考摄取

Jamie杂志

by Jamie Oliver

磁带求方法

成分分量

500 g monkfish , skinned, deboned (your fishmonger can do this for you), from sustainable sources
1 teaspoon ground turmeric
2 limes
200 g brown rice
1 x 400 ml tin of light coconut milk
SAUCE
2 onions
2 cloves of garlic
5cm piece of ginger
2 fresh green chillies
10 ripe medium tomatoes, on the vine
花生油
1 small handful of fresh curry leaves
3 cardamom pods
2 teaspoons brown mustard seeds
1 teaspoon cumin seeds
1 teaspoon fenugreek seeds
½ teaspoon ground turmeric
1 knob of tamarind paste or 1 teaspoon tamarind syrup