16 Ingredients
  • 2 sea bass or sea bream fillets (each around 200g/7oz), scales removed but skin on
  • 1 tsp flaked sea salt, plus extra to season
  • ¼ tsp cayenne pepper
  • 2½ tsp english mustard powder
  • Freshly ground black pepper
  • 4 tbsp sunflower oil
  • 1 heaped tsp yellow mustard seeds
  • ¾ tsp black mustard seeds
  • ¾ tsp cumin seeds
  • 1 medium onion, finely sliced
  • 2 long green chillies, stalk trimmed and cut in half without deseeding
  • 1 bay leaf
  • ½ tsp ground turmeric
  • ½ tsp garam masala
  • 150g/5½oz ripe tomatoes, roughly chopped
  • 150g/5½oz rice, cooked according to packet instructions
Nutrition
857
43% daily value
2 servings
                                       
                                            dairy-​free, gluten-​free
     

Fat

55% 36

Saturated

27% 5

Trans

- 0

Monounsaturated

- 16

Polyunsaturated

- 12

Carbs

25% 76

Carbs (net)

- 72

Fiber

16% 4

Sugars

- 7

Sugars, added

- 0

Protein

114% 57

Cholesterol

40% 119

Sodium

8% 183

Calcium

12% 123

Magnesium

36% 152

Potassium

32% 1527

Iron

24% 4

Zinc

23% 3

Phosphorus

132% 926

Vitamin A

15% 132

Vitamin C

89% 80

Thiamin (B1)

17% 0

Riboflavin (B2)

17% 0

Niacin (B3)

39% 6

Vitamin B6

94% 1

Folate equivalent (total)

21% 84

Folate (food)

- 84

Folic acid

- 0

Vitamin B12

198% 5

Vitamin D

0% 0

Vitamin E

82% 12

Vitamin K

19% 23

Sugar alcohols

- 0

Water

- 355
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