Spicy Baked Fish
|Green chilies||3 , chopped|
|Milk||1⁄4 Cup (4 tbs)|
|Onion||1 Small, chopped very fine|
|Bread crumbs||1 Teaspoon|
|Tomato sauce||8 Tablespoon|
|Coriander leaves||1 Tablespoon|
Clean and salt the fish and boil it in a small quantity of water.
Drain, remove the bones and mash the fish.
Boil the potato separately, and peel and mash it.
Mix the mashed fish, potato, milk, eggs, onion, chillies and coriander leaves.
Put the mixture in a greased oven proof dish, dot it with butter and sprinkle crumbs on top.
Put into a hot oven for fifteen to twenty minutes.
When cool, cut into pieces spread tomato sauce on some pieces and green chutney on others.
Serving size: Complete recipe
Calories 1118 Calories from Fat 338
% Daily Value*
Total Fat 38 g58.2%
Saturated Fat 14.2 g70.8%
Trans Fat 0 g
Cholesterol 655.9 mg218.6%
Sodium 1054.3 mg43.9%
Total Carbohydrates 95 g31.6%
Dietary Fiber 11.5 g45.8%
Sugars 19.4 g
Protein 100 g199.1%
Vitamin A 131.4% Vitamin C 294.2%
Calcium 27.3% Iron 50.4%
*Based on a 2000 Calorie diet