Indian spiced fish and tomatoes from the oven

Name: Indian spiced fish and tomatoes from the oven
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: Indian
Ingredients: 300 g basmati rice; 1 onion; 2 toe garlic; 1 el peanut oil; 200 g chopped leek; 4 tomato; 525 g fresh pangasius fillet; 2 tl vadouvan spice mix; 400 ml coconut milk; 10 g celery; 400 g broccoli list

Pangasius fillet with vadouvan, broccoli list, basmati rice and tomatoes from the oven.

Ingredients

Kitchen Stuff

1 baking dish (20 x 30)
1 aluminium foil

Directions

Preheat the oven to 200 ° C.
Bring a large pan of water with salt, if necessary, to the boil. When the water boils, add the rice.
Bring to the boil again and cook until tender for 10 minutes. Turn off the heat, drain the rice, put it back in the pan and leave with the lid on until use.
Meanwhile, clean the onion and garlic. Chop the onion and finely chop the garlic. Heat the oil in a frying pan and fry the leek and onion for 5 minutes on low heat.
Meanwhile, wash the tomatoes and cut into parts. Add the tomato, garlic and possibly salt to the leek, stir and cook for 3 minutes.
Distribute over the bottom of the oven dish. Sprinkle the fish fillet around with the vadouvan and salt and lay on the vegetables.
Pour the coconut milk over it and cover the dish with aluminum foil. Cook in the oven for about 20 minutes.
Meanwhile, wash the celery and cut it fine. Spoon the rice with the broccoli list. Remove the baking dish from the oven and carefully remove the foil.
Divide the rice over deep plates and spread the fish, vegetables and coconut sauce over it. Sprinkle with the celery.

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Nutrition

630Calories

Sodium2% DV40mg

Fat38% DV25g

Protein58% DV29g

Carbs23% DV69g

Fiber24% DV6g

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