nepali

Masala Sardine and Tomato Tarkari with Millet Flatbread

This simmered dish pairs millet flour with tomato, chopped, onion, thinly sliced and garlic, minced. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced High satiety Heart friendly Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

40 g Protein

63 g Carbohydrates

25 g Fat

6 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

123g canned sardines in water, drained 256 kcal
61g millet flour 222 kcal
10g vegetable oil 88 kcal
65g onion, thinly sliced 26 kcal
144g tomato, chopped 26 kcal
6g garlic, minced 9 kcal
6g fresh ginger, grated 5 kcal
1g cumin seeds 4 kcal
1g turmeric powder 2 kcal
1g Kashmiri chili powder 3 kcal
7g lemon juice 2 kcal
7g cilantro, chopped 2 kcal

Cooking instructions

canned sardines in watermillet flour
Mix millet flour with salt and warm water to form a soft dough; rest 10 minutes.
vegetable oil
Divide dough into 2 balls, roll into thin flatbreads, and cook on a hot dry skillet, flipping until browned spots appear; brush with 5 g oil total.
vegetable oilcumin seeds
Heat remaining oil in a pan. Add cumin seeds and let them crackle.
oniongarlicfresh ginger
Add onion and cook until lightly golden, 4 to 5 minutes. Stir in garlic and ginger for 30 seconds.
tomatoturmeric powderKashmiri chili powder
Add tomato, turmeric, and chili powder; cook until the tomatoes break down into a thick masala, 5 to 7 minutes.
canned sardines in water
Gently fold in sardines and simmer 2 minutes to warm through without breaking them up too much.
millet flourlemon juicecilantro
Finish with lemon juice and chopped cilantro. Serve with the millet flatbread.