This dish pairs white fish fillet, cut in chunks with green peas, mustard paste and basmati rice. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.
{"id":"pak-0030","title":"Mustard Fish Pulao with Peas and Whole Spices","cuisine":"pakistani","dietTypes":["Balanced","High satiety","Heart friendly","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"difficulty":"Medium","calories":650,"imageUrl":"","images":[],"instructionImages":{},"publishedAt":"","tags":["lunch","dinner","rice","one pot","aromatic"],"seasonalIngredients":["green peas","onion"],"estimatedMacros":{"protein":"41 g","carbohydrates":"77 g","fat":"19 g","fiber":"7 g"},"servings":1,"item":{"id":"pak-0030","recipeId":"pak-0030","dayIndex":0,"mealKey":"lunch","type":"recipe","name":"Mustard Fish Pulao with Peas and Whole Spices","calories":650,"recipeUrl":"","cookingInstruction":"Rinse basmati rice until water runs mostly clear, then soak 15 minutes and drain. Toss fish with salt, turmeric, and mustard paste; rest 5 minutes. Heat ghee in a small saucepan. Add cumin seeds and bay leaf; sizzle 20 seconds. Add onion and cook until golden. Add ginger-garlic paste; cook 30 seconds. Stir in peas, then add rice and fry 1 minute to coat. Add water and bring to a boil. Lay fish pieces on top, reduce heat to low, cover, and cook 12 minutes. Turn off heat and rest covered 5 minutes. Fluff gently, keeping fish pieces intact, and serve.","cookingInstructions":["Rinse basmati rice until water runs mostly clear, then soak 15 minutes and drain.","Toss fish with salt, turmeric, and mustard paste; rest 5 minutes.","Heat ghee in a small saucepan. Add cumin seeds and bay leaf; sizzle 20 seconds.","Add onion and cook until golden. Add ginger-garlic paste; cook 30 seconds.","Stir in peas, then add rice and fry 1 minute to coat.","Add water and bring to a boil. Lay fish pieces on top, reduce heat to low, cover, and cook 12 minutes.","Turn off heat and rest covered 5 minutes. Fluff gently, keeping fish pieces intact, and serve."],"cuisine":"pakistani","dietTypes":["Balanced","High satiety","Heart friendly","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"difficulty":"Medium","estimatedMacros":{"protein":41.03000000000001,"carbohydrates":77.04,"fat":18.812,"fiber":7.005000000000001,"alcohol":0},"ingredients":[{"name":"basmati rice (dry)","grams":68,"calories":248},{"name":"white fish fillet (cod or tilapia), cut in chunks","grams":153,"calories":153},{"name":"ghee","grams":14,"calories":124},{"name":"onion, thinly sliced","grams":81,"calories":32},{"name":"green peas (frozen or fresh)","grams":72,"calories":58},{"name":"ginger-garlic paste","grams":14,"calories":11},{"name":"mustard paste","grams":11,"calories":8},{"name":"cumin seeds","grams":2,"calories":8},{"name":"bay leaf","grams":0.9,"calories":2},{"name":"turmeric powder","grams":0.9,"calories":3},{"name":"salt","grams":3,"calories":0},{"name":"water","grams":172,"calories":0}]},"relatedSections":[{"title":"More Lunch Recipes","path":"/recipes/lunch","recipes":[{"id":"por-0054","title":"Tomato Rice with Seared Tuna and Herb Oil","cuisine":"portuguese","dietTypes":["Balanced","High satiety","Heart friendly","High protein","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["tomato rice","seared fish","one pot","bright"],"difficulty":"Medium","imageUrl":"/recipe-images/por-0054-a.png"},{"id":"isr-0056","title":"Chraime Spicy Fish with Chickpeas","cuisine":"israeli","dietTypes":["Balanced","High satiety","Heart friendly","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["spicy","stovetop","protein rich","saucy"],"difficulty":"Medium","imageUrl":"/recipe-images/isr-0056-a.png"},{"id":"aus-0012","title":"Tasmanian Salmon with Dill Potato Salad and Pickled Cucumber","cuisine":"australian","dietTypes":["Balanced","Heart friendly","Pescatarian","Gluten free"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","fresh","pan-seared","protein rich"],"difficulty":"Easy","imageUrl":"/recipe-images/aus-0012-a.png"}]},{"title":"More Gluten Free Meals","path":"/recipes/gluten-free","recipes":[{"id":"egy-0038","title":"Air-Fried Turkey Tawook with Tahini Salad","cuisine":"egyptian","dietTypes":["Balanced","High protein","High satiety","Low carb","Gluten free","Heart friendly"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","air fried","marinated","fresh"],"difficulty":"Easy","imageUrl":"/recipe-images/egy-0038-a.png"},{"id":"mex-0010","title":"Sopa de Lima with Turkey and Crisp Tortilla Strips","cuisine":"mexican","dietTypes":["Balanced","High satiety","High protein","Gluten free","Heart friendly"],"mealType":["lunch","dinner"],"tags":["lunch","dinner","soup","bright","citrusy","protein rich"],"difficulty":"Easy","imageUrl":"/recipe-images/mex-0010-a.png"},{"id":"fus-0059","title":"Cajun Tamari Salmon with Coconut Grits, Charred Corn and Pineapple","cuisine":"fusion","dietTypes":["Balanced","Pescatarian","Gluten free","High satiety"],"mealType":["lunch","dinner"],"tags":["creamy","spicy","skillet","sweet and savory","coconut lime"],"difficulty":"easy","imageUrl":"/recipe-images/fus-0059-a.png"}]}]}
