1 tbsp | canola oil | 15 mL | |
1/2 | onions, finely chopped | 100 g | |
1 clove | garlic, finely chopped | ||
1/2 | dried chili peppers, minced | 0.2 g | |
1/8 tsp | curry powder | 0.4 g | |
1/8 tsp | ground cumin | 0.2 g | |
1/8 tsp | turmeric | 0.4 g | |
1 tsp | gingerroot, grated | 4 g | |
1/3 cup | strained tomatoes | 90 g | |
1/3 cup | vegetable broth | 85 mL | |
2 tbsp | lemon, freshly squeezed | 3/4 lemon | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
400 g | cod fillet | ||
2 tbsp | fresh cilantro, chopped [optional] | 4 g |
Keep the serving plates in the oven at the lowest setting so they are warm when you serve.
per 1 serving (300 g)
Amount % Daily Value |
Calories 240 |
Fat 6 g 10 % |
Saturated
0.6 g
4 % |
Cholesterol 90 mg |
Sodium 190 mg 8 % |
Carbohydrate 9 g 3 % |
Fibre 1 g 6 % |
Sugars 4 g |
Net Carbs 8 g |
Protein 37 g |
Vitamin A 13 % |
Vitamin C 30 % |
Calcium 5 % |
Iron 12 % |
Food Group | Exchanges |
---|---|
Fruits | 0 |
Vegetables | 1 |
Meat and Alternatives | 4 ½ |
Fats | 1 |
Very tasty; we couldn't wait to have it again.
Great combination of flavors and simple to make