Estimated Nutrition (whole recipe, rough)
Counts 6 of 8 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Water | not in our table | 0 |
| Fruit | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- fish fillets
- lemon juice
- flour
- 1 medium sized onion chopped
- 1 tbsp curry powder
- 1 C water
- 1 carrot (optional)
- fruit chutney
Directions
Clean, salt, and sprinkle fish fillets with a bit of lemon juice.
Roll in flour and fry 4 min each side in about 2 tbs oil.
Take fillets out.
Put in 1 chopped med sized onion and fry till glossy (5 min).
Mix in 1 tbs curry powder and fry for 2 min.
Sprinkle about 1 tbs curry powder over and add 1 C water.
Turn heat to low.
Add a thinly sliced carrot a thinly sliced green pepper a small handful raisons or sultanas salt.
Simmer until vegetables are soft 10min.
add 1 tbs of fruit chutney.
Put in a serving dish with a lid.
Place fillets in and make sure they are covered by gravy.
Close lid, and let flavors penetrate.
Can be served hot or cold with rice or bread.
The same sauce can be served over hard-boiled eggs or toast.
Category:Malawian Recipes
Category:Malawian Meat Dishes