Punjabi Machhi da Saalan
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Ingredients
- 600 g cod loin
- 1 onion, finely chopped
- 4 garlic cloves
- 15 g fresh ginger, grated
- 300 g tomatoes, finely chopped
- 1 tsp ground turmeric
- 1 tsp chilli powder
- 1 tsp ground coriander
- 3 tbsp vegetable oil
- 10 g fresh coriander, chopped
Nutrition (per serving)
- Calories
- 253 kcal
- Protein
- 28.6 g
- Carbohydrate
- 7.2 g
- of which sugars
- 4.2 g
- Fat
- 11.6 g
- of which saturates
- 1 g
- Fibre
- 2.2 g
- Salt
- 0.31 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Cut the cod into large chunks.
- 2
Heat the vegetable oil in a pan and cook the chopped onion over medium heat for 8 minutes until golden, then add the garlic and ginger and cook for 1 minute.
- 3
Stir in the ground turmeric, chilli powder and ground coriander, then add the chopped tomatoes and cook for 8 minutes until softened.
- 4
Pour in 200ml water and simmer for 5 minutes, then add the fish and cook gently for 6-7 minutes until it flakes easily and is cooked through.
- 5
Scatter with the chopped coriander and serve with rice.
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