Tamil Nadu Recipes
 
Masala Machchi  
   
Serves 4

Ingredients
Juice of half a lemon 1 small onion, peeled and coarsely chopped
2-3 cloves garlic, peeled and coarsely chopped 1-inch cube of root ginger, peeled and coarsely chopped
1-2 fresh green chillies, chopped: seed the chillies if you like a milder flavour 3 tbsps chopped coriander leaves
1 tsp salt or to taste 450g/1lb fillet of any white fish
90 ml/3fl oz oil for shallow frying  

To coat the fish
3 tbsps plain flour 1 egg beaten
1/4 tsp salt

1/4 tsp chilli powder

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal) 373 Carotene ( µg) 834.54
Protein (g) 22.728 Vitamin C (mg) 16.85
Carbohydrate (g) 12.0388 Mg  (mg) 25.76
Fat (g) 25.93 Na  (mg) 9.06
Fibre (g) 0.4688 K  (mg) 78.93
Minerals (g) 2.435 Mn  (mg) 0.41
Calcium  (mg) 263.91 Zn  (mg) 0.36
Phosphorus  (mg) 409.675 Cr  (mg) 0.004
Iron  (mg) 2.09    

Modification
Reduce the amount of oil used for preparation
Ingredients

Juice of half a lemon

1 small onion, peeled and coarsely chopped

2-3 cloves garlic, peeled and coarsely chopped

1-inch cube of root ginger, peeled and coarsely chopped

1-2 fresh green chillies, chopped: seed the chillies if you like a milder flavour

3 tbsps chopped coriander leaves

1 tsp salt or to taste 450g/1lb fillet of any white fish
30 ml/3fl oz oil for shallow frying  

To coat the fish
3 tbsps plain flour 1 egg beaten
1/4 tsp salt

1/4 tsp chilli powder

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal) 238
Protein (g) 22.73
Carbohydrate (g) 12.04
Fat (g) 10.93
Fibre (g) 0.47
Minerals (g) 2.44