Goa Recipes
 
Ambot Tik (A sour and hot dish)  
   
Serves 4

Ingredients

1/2 Kg fish - shark, catfish or other 'meaty' fish

4 cloves garlic
salt 1/2 inch piece of ginger
10 dried red chillies a marble sized ball of tamarind mixed in 1 cup of water
1/4 tsp cummin seeds 1 finely sliced onion
4 peppercorns 2 tblsp oil
1/4 inch piece of turmeric (or 1/2 tps ground)  

Method
Clean and wash the fish. Cut into small steaks, rub in salt and set aside. Grind all the other ingredients bar the onion into a paste (masala) with a little water. Fry the onion until brown. Add the masala and fry for a minute. Add 1 cup of water. Bring to boil then add fish. Cook on low heat until tender. A little salt and vinegar may be added if desired.
Serve with plain boiled rice.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 200 Carotene  ( μg ) 8.63
Protein (g) 27.71 Vitamin C (mg) 1.38
Carbohydrate (g) 3.923 Mg  (mg) 3.78
Fat (g) 8.17 Na  (mg) 0.85
Fibre (g) 0.85 K  (mg) 29.13
Minerals (g) 1.73 Mn  (mg) 0.04
Calcium  (mg) 456.86 Zn  (mg) 0.1
Phosphorus  (mg) 350.8 Cr  (mg) 0.002
Iron  (mg) 1.913