Fish With Basil And Pomegranate Seeds

1. Mix the garlic chili, ginger, and lemon or lime juice into a paste.

2. Then mix in the turmeric powder.

3. Coat fish fillets with paste and let sit for 30 minutes.

4. In a heavy-bottomed frying pan, heat the oil.

5. Sieve the flour lightly over the fillets and fry on both sides until golden (2 - 3 minutes).

6. Place on a serving dish and cover with foil to keep warm.

7. Reserve cooking oil.

8. If needed, add one tablespoon oil to the reserved oil and heat.

9. Add ginger, garlic, cumin and pomegranate seeds.

10. Stir-fry 1 minute then add the tomatoes, basil, coriander leaves and salt.

11. Simmer gently for 2 minutes and pour over the fillets.

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Nutrient	Quantity
Total fats	56.5544 g
Protein	6.2424 g
Carbohydrates	29.1686 g
Energy	606.5245 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0304 g
Water	556.1065 g
Aspartic acid	0.8177 g
Calcium, Ca	110.853 mg
Lutein + zeaxanthin	708.592 g
Fiber, total dietary	7.4676 g
Carotene, beta	2571.499 g
Niacin	3.6075 mg
Vitamin A, RAE	239.353 g
Arginine	0.1586 g
Riboflavin	0.1344 mg
Tocopherol, beta	0.0546 mg
Fatty acids, total saturated 20:1	0.0095 g
Glutamic acid	2.4333 g
Stigmasterol	0.06 mg
Sodium, Na	38.003 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0169 g
Total lipid (fat)	56.5544 g
Manganese, Mn	0.8905 mg
Fructose	7.6647 g
Proline	0.1003 g
Fatty acids, total saturated 16:0	4.5817 g
Fatty acids, total saturated 8:0	1.7958 g
Sucrose	0.1452 g
Choline, total	43.4181 mg
Sugars, total	15.1919 g
Serine	0.1672 g
Fatty acids, total saturated 10:0	2.0137 g
Fatty acids, total saturated 18:0	1.5828 g
Vitamin B-6	0.5532 mg
Selenium, Se	1.1248 g
Ash	3.3265 g
Fatty acids, total saturated 18:1 undifferentiated	6.9563 g
Pantothenic acid	0.5862 mg
Phenylalanine	0.1649 g
Beta-sitosterol	0.04 mg
Copper, Cu	0.4082 mg
Betaine	0.6065 mg
Thiamin	0.2508 mg
Methionine	0.0389 g
Iron, Fe	4.4731 mg
Carbohydrate, by difference	29.1686 g
Phosphorus, P	168.821 mg
Folate, total	87.743 g
Tocopherol, gamma	0.6552 mg
Lycopene	14048.58 g
Alanine	0.1649 g
Valine	0.1245 g
Fatty acids, total saturated 18:2 undifferentiated	1.4664 g
Glycine	0.1221 g
Carotene, alpha	552.18 g
Glucose (dextrose)	7.0065 g
Fatty acids, total saturated 14:0	8.924 g
Zinc, Zn	1.2596 mg
Isoleucine	0.1157 g
Fatty acids, total saturated 12:0	25.5723 g
Fatty acids, total polyunsaturated	1.4969 g
Leucine	0.1652 g
Tocotrienol, alpha	0.0697 mg
Vitamin A, IU	4752.109 IU
Folate, DFE	87.743 g
Tryptophan	0.0382 g
Vitamin C, total ascorbic acid	86.9376 mg
Phytosterols	94.206 mg
Fatty acids, total saturated 6:0	0.1088 g
Tyrosine	0.0833 g
Vitamin K (phylloquinone)	63.2833 g
Fatty acids, total saturated	44.5794 g
Histidine	0.086 g
Fatty acids, total monounsaturated	6.983 g
Threonine	0.16 g
Folate, food	87.743 g
Cryptoxanthin, beta	4.04 g
Vitamin E (alpha-tocopherol)	5.3054 mg
Magnesium, Mg	83.642 mg
Lysine	0.1726 g
Potassium, K	1474.7345 mg
Cystine	0.054 g
Fluoride, F	12.558 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0	0	0	0
Garlic	2 teaspoons	8.344	1.8514	0.028
Turmeric powder	1 teaspoon	0	0	0
Tomato	3	98.28	21.2394	1.092
Red Chilies	3	0	0	0
Cumin Seed	2 teaspoons	15.75	1.8581	0.9353
flour	0	0	0	0
Vegetable oil	4 tablespoons	468.928	0	54.4
Garlic Clove	6	0	0	0
lime juice	2 tablespoons	7.5625	2.547	0.0212
basil leaf	2 tablespoons	0	0	0
pomegranate seed	3 tablespoons	0	0	0
coriander leaf	2 tablespoons	0.46	0.0734	0.0104
gingerroot	2	0	0	0
white fish fillet	4	0	0	0