Estimated Nutrition (whole recipe, rough)
Counts 14 of 19 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Butter | 1 tbsp (14g) | 102 |
| Egg | 1 large egg (50g) | 78 |
| Date | 1 date (24g) medjool | 66 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Pilchard | not in our table | 0 |
| Tamarind | not in our table | 0 |
| Water | not in our table | 0 |
| Coriander | not in our table | 0 |
| Peppermint | 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
- 2 x 400g cans Saldanha Middlecut OR Pilchards
- 2 tbsp unsalted butter
- 1 onion, chopped
- 4 tomatoes, grated
- 3 cinnamon sticks
- 3 bay leaves
- 3 tbsp mixed masala
- 1 tbsp turmeric
- 1 tbsp breyani mix
- 5 tbsp sour tamarind paste OR 75g dates soaked in hot water then pureed with juice from one small lemon
- ¼ bunch coriander
- ¼ bunch mint
- 1 tbsp crushed garlic & ginger paste
- 2 cups rice
- 1½ cup brown lentils
- ½ cup water
- ¼ cup oil
- 4 hard-boiled eggs, cut into quarters
Directions
Cook rice and lentils separately.
Fry bay leaves, cinnamon and breyani mix for 3 minutes.
Add chopped onion.
Add unsalted butter once onion is golden brown.
Add crushed garlic & ginger paste and mix well.
Add mixed masala and tumeric and cook for 3 minutes, stirring gradually.
Add grated tomatoes and water and allow to simmer.
Stir in sour tamarind paste (or date option), making a thick gravy.
Add drained middlecut or pilchards and allow to simmer for 5 minutes on low heat.
Mix rice, lentils and fish mixture together.
Gently mix through and serve topped with egg quarters, coriander and mint.
Category:Seafood Recipes
Category:South African Meat Dishes
Category:Fish Recipes
Category:Rice Recipes
Category:Lentil Recipes
Category:Onion Recipes
Category:Tomato Recipes
Category:Tamarind Recipes