Andhra · Main · Contains fish
Chanduva vepudu
Pan-fried spiced fish
- Energy
- 238 kcal
- Protein
- 26.2 g
- Fibre
- 1.08 g
- Time
- 35 min
Per serving, 157 g.1 Good for lunch or dinner.
One serving gives you
- 76%of the day’s vitamin B12
- 50%of the day’s vitamin D
- 14%of the day’s folate
- 52%of the day’s protein
Nutrition facts
One serving, 157 g. Percentages are of the daily target for a woman of 30, lightly active.2
Energy
- Energy238 kcal13%
Carbohydrates
- CarbohydrateNot in the source data
- Fibre1.08 g4%
- Soluble fibreNot in the source data
Fats
- Fat13.2 g27%
- Saturated fat limit4.23 g21% of limit
- Monounsaturated fat4.68 g
- Polyunsaturated fat3.35 g28%
- Omega-61.84 g23%
- Omega-30.01 g2%
- EPA + DHA1,092 mg
- Cholesterol limit65 mg
Protein and amino acids
- Protein26.2 g52%
- Histidine1,124 mg187%
- Isoleucine1,238 mg103%
- Leucine2,105 mg90%
- Lysine1,435 mg80%
- Methionine + cystine1,021 mg113%
- Phenylalanine + tyrosine2,960 mg197%
- Threonine1,331 mg148%
- Tryptophan292 mg122%
- Valine1,545 mg99%
Vitamins
- Vitamin A58.2 µg7%
- Vitamin B10.09 mg7%
- Vitamin B20.05 mg3%
- Vitamin B33.5 mg32%
- Vitamin B51.1 mg22%
- Vitamin B60.14 mg7%
- BiotinNot in the source data
- Folate31.2 µg14%
- Vitamin B121.67 µg76%
- Vitamin CNot in the source data
- Vitamin D7.53 µg50%
- Vitamin E1.89 mg25%
- Vitamin K146 µg265%
Minerals
- Calcium30.7 mg3%
- ChromiumNot in the source data
- Copper0.11 mg6%
- IodineNot in the source data
- Iron1.27 mg4%
- Magnesium39.7 mg11%
- Manganese0.22 mg5%
- MolybdenumNot in the source data
- Phosphorus223 mg22%
- Potassium400 mg11%
- Selenium68.3 µg171%
- Sodium limit386 mg19% of limit
- Zinc0.64 mg5%
Ingredients
Weighed raw, for one serving. Telugu name after each.
9 ingredients
- Pomfret, black nalla chanduva135 g
- Groundnut oil palli nune6.5 g
- Ginger, fresh allam3 g
- Garlic, big clove vellulli4 g
- Chillies, red endu mirapakaya1.5 g
- Turmeric powder pasupu0.3 g
- Lemon, juice nimmarasam5 g
- Curry leaves karivepaku1 g
- Iodized salt (table salt) uppu0.8 g
Method
About 35 minutes.
- 1
Rub 135 g black pomfret with ginger-garlic paste, chilli powder, turmeric, lemon juice and salt; rest 20 minutes.
- 2
Shallow-fry in 6.5 g groundnut oil with curry leaves on medium heat, 4–5 minutes a side, until it flakes and reaches 63 °C.