Amaranth crusted fish with stir fried vegetables

Nutrition profile

Energy  265Kcal
Carbohydrate 17g
Protein 26.5g
Fat 10g

Benefits

  1. Amaranth seeds are gluten free and high on fibre with good amount of proteins and anti-oxidants forming an excellent food for PCOS.

Deep coloured vegetables too are rich in anti-oxidants and fibre giving further benefits in weight management for PCOS women.

Ingredients-

  1. Fish (Big piece)- 100g
  2. Amaranth seeds (Roasted) -20g
  3. Zuccini- 20g
  4. Broccoli- 20g
  5. Celery- 5g
  6. Red pepper -20g
  7. Yellow pepper -20g
  8. Garlic (Minced)-1/2 tsp
  9. Lemon- 1 No
  10. Chaat Masala- 1/4 TSP
  11. Black pepper powder- 1/4 TSP
  12. Kashmiri red chilli powder -To taste
  13. Salt -To taste
  14. Veg oil -1 TSP
  15. Olive oil- 1/2 TSP

Method of preparation

  1. Marinate fish for about 15-20 min’s using lemon, salt, Kashmiri red chilli powder, pepper powder.
  2. Chop all the vegetables finely and keep aside.
  3. Heat vegetable oil in a sauce pan. Coat the marinated fish with amaranth seeds and pan fry till crisp on both sides.
  4. Heat another sauce pan and add olive oil. Add minced garlic and saute over medium to high flame. Add all vegetables and saute continuously till slightly tender.
  5. Sprinkle salt and pepper over the sautéed vegetables

Serve hot amaranth crusted fish with a dash of chaat masala and stir-fried vegetables.

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