Thursday, 4 July 2013

Cooking and Recipes : Fish Tenga

Fish Tenga

4 pieces Rohu fish, 
4-5 tomatoes, sliced, 
1/2 bottle gourd, 
finely chopped, 
2 tbsp lemon juice, 
freshly squeezed, 
1 1/2 tbsp mustard oil, 
2 green chillies, slit, 
1 tsp turmeric, 
1/4 tsp mustard seeds, 
1 c water, 
Salt to taste, 
fresh coriander. 

1. Wash and lightly fry the fish pieces in 1 tablespoon mustard oil, turmeric and salt. Set aside. 

2. Heat the remaining oil, add the mustard.seeds and when they start to sputter add the finely chopped bottle gourd. Stir for some time, add the tomatoes and fry till tomatoes are done. 

3. Sprinkle salt and turmeric and add water according to required consistency. 

4. Add the fish and cover with a lid. Let it cook on a low flame and bring to boil. 

5. Add the lemon juice and sliced green chilles and cook for 5-10 minutes. 

Nutritional info per serving: 210Kcal, 11g pro, 18g carb, 4g fibre, 600mg sodium, 13g fat, 2g sat fat


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