Sautéed Indian flounder
Servings: 2
Prep Time: 10 minutes
Cook Time: 5 minutes
Rating: 0.0 / 5
(0 votes)
Ingredients
- 2 fillet Fish, flatfish (flounder and sole species), raw
- 1/2 medium onion diced fine
- 3 cloves garlic
- 1 teaspoon coriander seed
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric
- 1 teaspoon cumin powder
- 1/4 teaspoon cayenne
- 2 tablespoons ghee
Instructions
Heat up skillet. When skillet is hot add the ghee. When ghee is hot add the coriander seeds, mustard seeds and cumin seeds. When seeds begin to pop add the onions and garlic.
Mix all spices in bowl. With your hands sprinkle spice mixture over fish. Make sure entire fish is covered. Sauté fish for a few minutes and turn over. Sauté for a few more minutes.
Comments
I love fish cooked this way Indian style.
Nutritional Information
| Nutrition Facts | |
|---|---|
| Serving Size 1 Sautéed Indian flounder Servings Per Batch 2 | |
| Amount Per Serving | |
| Calories264 | Calories from Fat 2 |
| % Daily Value * | |
| Total Fat 16g | 24% |
| Saturated Fat 8g | 40% |
| Monounsaturated Fat 4g | |
| Polyunsaturated Fat 1g | |
| Trans Fat 0g | |
| Cholesterol 104g | 35% |
| Sodium 520mg | 22% |
| Potassium 443mg | 13% |
| Total Carbohydrate 9g | 3% |
| Dietary Fiber 2g | 7% |
| Sugars 1g | |
| Protein 22g | 44% |
| Vitamin A | 11% |
| Vitamin C | 12% |
| Calcium | 10% |
| Iron | 3% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Nutrition Visualization
Macronutrient Breakdown
% Daily Value
Nutrition Facts (per serving)
| Calories | 551 kcal | 28% DV |
| Protein | 26.5g | 53% DV |
| Total Fat | 17.5g | 22% DV |
| Carbohydrates | 76.0g | 28% DV |
| Fiber | 5.9g | 21% DV |
| Sugar | 0.2g | 0% DV |
| Sodium | 103mg | 4% DV |
* Percent Daily Values are based on a 2000 calorie diet
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