Main courses
Amritsari fish in a seasoned chickpea flour crust
The Punjabi Amritsari fish gets its crispy crust from chickpea flour, yogurt and aromatic spices.
Servings in this printout: 4
Ingredients
- 600 g frozen pollock filletin pieces
- 100 g chickpea flour
- 100 g plain yogurt
- 1 tbsp lemon juice
- 1 tsp ajwain seedsor cumin
- 1 tsp paprika powder
- 0.5 tsp chili powder
- 1 tsp salt
- 1 piece clove of garliccrushed
- 2 tbsp oilfor frying
Method
- Cut the fish into bite-sized pieces and pat dry.
- Mix yogurt, chickpea flour, lemon juice, ajwain, paprika, chili, salt and garlic into a smooth dough.
- Roll the fish pieces in the dough and leave to marinate in the refrigerator for 20 minutes.
- Heat a thin layer of oil in a frying pan over medium heat.
- Fry the fish pieces in batches for 3–4 minutes per side until the skin is crispy and the fish is cooked.
- Serve with lemon wedges and mint chutney.
Nutrition per serving
Nutrition values are approximate estimates, not laboratory analyses. Products and portion size affect the result.
- Net carbs
- 10.74 g
- Total carbohydrates (incl. fibre and polyols)
- 16.33 g
- Protein
- 32.17 g
- Fat
- 10.81 g
- GL estimate
- about 3 / serving
Confidence · Low Some values or assumptions in the calculation are uncertain.
The calculation also uses comparison values from similar foods or food groups. Small amounts of carbohydrate were left out of the calculation.
Estimate details and sources ↗
How was the estimate calculated?
The serving’s GL is calculated from ingredient data. Confidence describes the evidence behind the calculation. Your blood sugar response may vary.
- chickpea flour · Food group average
Calculated ingredient-based estimate per serving, not a measurement of the prepared meal. All supported positive carbohydrate amounts are included. An unmatched individual portion under 1 g available carbohydrate per serving may be omitted only while all such portions total less than 2 g per serving; the omitted amount is disclosed. This is an editorial tolerance, not a clinical precision limit.
Small portions omitted: 2 g available carbohydrate per serving.
Research sources and technical details
Source names and technical notes appear in their original form.
- chickpea flour ·
legumes-category-mean-gi-34 · afcd-F003986-release-3
Carbohydrate data sources
- SEITI, PAKASTE · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- Flour, chickpea (besan) · Available-carbohydrate value from AFCD Release 3; FSANZ attribution and CC BY-SA 3.0 Australia terms apply.
- JOGURTTI, MAUSTAMATON, BULGARIAN, RASVAA 3,9% · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- TÄYSMEHU, SITRUUNATÄYSMEHU, LAIMENTAMATON · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- Paprika, dry powder · Available-carbohydrate value from AFCD Release 3; FSANZ attribution and CC BY-SA 3.0 Australia terms apply.
- Chilli (chili), dried, ground · Available-carbohydrate value from AFCD Release 3; FSANZ attribution and CC BY-SA 3.0 Australia terms apply.
- Garlic, peeled, fresh, raw · Available-carbohydrate value from AFCD Release 3; FSANZ attribution and CC BY-SA 3.0 Australia terms apply.
- RUOKAÖLJY KESKIARVO, 87 % RYPSI- 8 % AURINGONKUKKA- JA 5% OLIIVIÖLJY · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
GI and calculation sources
- International tables of glycemic index and glycemic load values 2021: a systematic review · Broad category mean; substantial uncertainty when applied to a specific cooked bean. (Low)CATEGORY_MEAN
Notes
- Avoid too high a pan temperature so that the chickpea flour crust does not darken before the fish is cooked.