Littlemafia'S Fish Casserole

1. Rub lime and 1 t salt on fish and keep aside for 15 min.

2. Fry onions in oil and cook till transparent.

3. Add garlic, chillies,curry powder and salt. Stir fry and keep aside.

4. Spread a layer of mixture on the bottom of oven proof dish.

5. Place second layer of fish, then mixture and fish again. Keep going till you have ingredients and finish with a layer of mixture and top with breadcrumbs.

6. Preheat oven at 220 C and keep the casserole for 20 minute.

7. .

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Nutrient	Quantity
Total fats	109.6534 g
Protein	209.0057 g
Carbohydrates	50.2848 g
Energy	2010.4894 kCal
Fatty acids, total saturated 18:3 undifferentiated	1.7103 g
Water	1189.9248 g
Aspartic acid	1.5334 g
Calcium, Ca	1331.1469 mg
Lutein + zeaxanthin	3262.3946 g
Fiber, total dietary	13.4803 g
Fatty acids, total trans-polyenoic 13:0	0.01 g
Carotene, beta	3217.3037 g
Niacin	15.6898 mg
Vitamin A, RAE	1426.3223 g
Arginine	0.5541 g
Riboflavin	1.9357 mg
Fatty acids, total polyunsaturated 15:0	0.0001 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.033 g
Fatty acids, total saturated 20:1	0.0016 g
Glutamic acid	1.5339 g
Sodium, Na	719.8004 mg
Fatty acids, total saturated 16:1 undifferentiated	2.4352 g
Total lipid (fat)	109.6534 g
Manganese, Mn	2.113 mg
Fructose	0.2113 g
Proline	0.5752 g
Fatty acids, total saturated 16:0	27.8742 g
Fatty acids, total saturated 8:0	1.1414 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0012 g
Sucrose	0.1218 g
Choline, total	731.0197 mg
Sugars, total	23.5425 g
Serine	0.4243 g
Fatty acids, total saturated 10:0	2.561 g
Fatty acids, total saturated 18:0	12.743 g
Fatty acids, total saturated 20:4 undifferentiated	0.5197 g
Vitamin B-6	2.4686 mg
Selenium, Se	175.2411 g
Ash	15.604 g
Fatty acids, total saturated 18:1 undifferentiated	27.5326 g
Pantothenic acid	0.4327 mg
Phenylalanine	0.3664 g
Copper, Cu	3.435 mg
Betaine	3.6288 mg
Thiamin	1.6297 mg
Retinol	1144.429 g
Methionine	0.139 g
Iron, Fe	21.804 mg
Carbohydrate, by difference	50.2848 g
Phosphorus, P	2056.0009 mg
Folate, total	262.4521 g
Tocopherol, gamma	0.1449 mg
Fatty acids, total saturated 4:0	3.3081 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.2299 g
Fatty acids, total saturated 22:1 undifferentiated	0.0018 g
Alanine	0.4483 g
Cholesterol	762.115 mg
Valine	0.4918 g
Fatty acids, total saturated 18:2 undifferentiated	3.4533 g
Glycine	0.4385 g
Carotene, alpha	103.4483 g
Glucose (dextrose)	0.2442 g
Fatty acids, total saturated 14:0	10.3601 g
Zinc, Zn	11.9511 mg
Isoleucine	0.3892 g
Fatty acids, total saturated 12:0	2.8629 g
Fatty acids, total polyunsaturated	6.3629 g
Fatty acids, total saturated 14:1	0.0002 g
Leucine	0.6121 g
Vitamin A, IU	9451.0076 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.1199 g
Folate, DFE	262.4521 g
Tryptophan	0.1349 g
Vitamin C, total ascorbic acid	1094.7273 mg
Galactose	0.0265 g
Fatty acids, total polyunsaturated 18:1 c	1.1019 g
Fatty acids, total saturated 6:0	1.9626 g
Tyrosine	0.2537 g
Vitamin B-12	10.0045 g
Vitamin K (phylloquinone)	86.707 g
Fatty acids, total saturated	65.0476 g
Histidine	0.2291 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.0016 g
Fatty acids, total monounsaturated	31.4864 g
Threonine	0.3902 g
Folate, food	262.4521 g
Cryptoxanthin, beta	225.2943 g
Vitamin E (alpha-tocopherol)	14.1659 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.3298 g
Magnesium, Mg	345.0698 mg
Lysine	0.5111 g
Potassium, K	3990.9411 mg
Cystine	0.1992 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	2 teaspoons	0	0	0
Oil	0.5 cup	897.9	0	101.967
Lemon juice	2 teaspoons	2.2367	0.7015	0.0244
Spring onion	20	0	0	0
Curry powder	2 tablespoons	40.95	7.0346	1.7653
Green Chilies	2	179.91	42.5487	0.8996
Garlic Clove	6	889.4927	0	4.9971
breadcrumb	1 cup	889.4927	0	4.9971
fish steak	1 kg	889.4927	0	4.9971