Photo: Swathi Handique
Hara Masala Pomfret- Indian Green Curry with Fish Recipe
12 ingredients
6-8 Servings
openrecipes
Hara Masala Pomfret is a cilantro based Indian green curry. Not only is it healthy and simple to make, but it's inexpensive and easy to adapt to what you have...
Estimated Nutrition (whole recipe, rough)
560
Calories
27g
Protein
27g
Fat
54g
Carbs
Counts 10 of 13 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Seed | not in our table | 0 |
| Jasmine | 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
- 30 ounces Tilapia, or other white fish fillets, cut into 2" pieces
- 2 bunches Fresh coriander/cilantro
- 3 Peeled diced potatoes, partially cooked
- 8 peeled garlic cloves
- 1 medium onion, coarsely chopped
- 2-5 Fresh green chilies
- 2 Inches of fresh peeled ginger
- 2 tablespoons Coriander seeds (or sub 1 TBSP lemon zest)
- 1.5 tablespoons Turmeric powder
- 1 tablespoon Salt, to taste
- Cooking oil
- Side of cooked Jasmine or Basmati rice- about 4 cups
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By chow ·
Recipe sourced from
openrecipes