pakistani

Mango Mustard Fish Curry

Name: Mango Mustard Fish Curry
Yield: 1 serving
Cuisine: pakistani
Ingredients: 259 g white fish fillet (cod or tilapia); 24 g vegetable oil; 141 g onion (thinly sliced); 165 g mango pulp (unsweetened); 14 g ginger garlic paste; 4 g mustard powder; 2 g turmeric powder; 1 g red chili powder; 12 g lemon juice; 9 g cilantro (chopped); 4 g salt; 94 g water

This simmered dish pairs white fish fillet with mango pulp, mustard powder and onion. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner

Medium

Balanced Gluten free Low carb Pescatarian

Set your calorie target 650 kcal

300 kcal 2000 kcal

Build a meal plan

Estimated macros per portion

57 g Protein

39 g Carbohydrates

31 g Fat

8 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

259g white fish fillet (cod or tilapia) 259 kcal
24g vegetable oil 212 kcal
141g onion (thinly sliced) 56 kcal
165g mango pulp (unsweetened) 83 kcal
14g ginger garlic paste 11 kcal
4g mustard powder 20 kcal
2g turmeric powder 6 kcal
1g red chili powder 0 kcal
12g lemon juice 4 kcal
9g cilantro (chopped) 3 kcal
4g salt 0 kcal
94g water 0 kcal

Cooking instructions

white fish fillet (cod or tilapia)turmeric powdersalt
Pat the fish dry and season with salt and turmeric.
white fish fillet (cod or tilapia)vegetable oil
Heat oil in a small pan. Sear the fish 1 minute per side; remove to a plate.
onion (thinly sliced)
In the same pan add onion and cook 4 to 5 minutes until lightly golden.
ginger garlic pastemustard powderred chili powder
Add ginger garlic paste, mustard powder, and red chili powder; stir 30 seconds.
mango pulp (unsweetened)water
Add mango pulp and water; simmer 3 minutes.
white fish fillet (cod or tilapia)lemon juicecilantro (chopped)
Return fish to the pan and gently simmer 4 to 6 minutes until just cooked. Finish with lemon juice and cilantro.