Directions:
- Ensure the fish is dry. Wipe with kitchen napkins. Salt and pepper each side of the fish with a sprinkle of each.
- Heat the oil in the pan on high heat until smoking.
- Put the fish in the pan and sizzle until it browns a little on each side. Chuck in the curry leaves as well. Make sure you don’t cook the fish through. 30 secs should be enough. Plate.
- Turn the fire down and saute the garlic, ginger, onions, turmeric, pandan leaf, chilli until fragrant. Put in the coconut milk or the milk/healthier option and throw in the capsicum and if using, the egg plant, and french beans.
- Cover and stew until the milk reduces a bit and egg plant and french beans are cooked.
- Put in the fish and curry leaves and baste then warm through.
- Squeeze in the lime juice. The sour shouldn’t dominate but should calm the sweetness of the coconut milk and pandan leaf.
- Serve with HOT rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 306.79 Kcal (1284 kJ) | ||
| Calories from fat | 215.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 23.97g | 37% | |
|---|---|---|---|
| Cholesterol | 19.58mg | 7% | |
| Sodium | 135.1mg | 6% | |
| Potassium | 496.96mg | 11% | |
| Total Carbs | 14.97g | 5% | |
| Sugars | 4.01g | 16% | |
| Dietary Fiber | 3.22g | 13% | |
| Protein | 12.27g | 25% | |
| Vitamin C | 33mg | 55% | |
| Iron | 2.3mg | 13% | |
| Calcium | 164.7mg | 16% | |
| Amount Per 100 g | |||
| Calories | 165.52 Kcal (693 kJ) | ||
| Calories from fat | 116.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.93g | 37% | |
|---|---|---|---|
| Cholesterol | 10.57mg | 7% | |
| Sodium | 72.89mg | 6% | |
| Potassium | 268.12mg | 11% | |
| Total Carbs | 8.08g | 5% | |
| Sugars | 2.16g | 16% | |
| Dietary Fiber | 1.74g | 13% | |
| Protein | 6.62g | 25% | |
| Vitamin C | 17.8mg | 55% | |
| Iron | 1.3mg | 13% | |
| Calcium | 88.9mg | 16% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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