Spicy white fish in tomato based curry
Cut fish fillets into 2-3 pieces per fillet and salt them for 2 minutes.
Heat half the oil with the fenugreek seeds and curry leaves and add the fish pieces. Fry until cooked through then put to one side on kitchen paper.
leaving the fishy oil in the pan add the remaining oil with the star anise and the cumin seeds and then add the chopped onion. Cook very gently until translucent and add the garlic and ginger paste. Cook for 3-4 mins stirring constantly.
Check and adjust the seasoning. Add the ground spices along with the salt again stirring constantly. If it dries add oil 1/2 tsp at a time. Cook for 3 - 4mins.
add the chopped tomatoes and cover the pan agitating every few mins until the tomatoes have broken down naturally.
Add the fish pieces once this has cooked through and spoon over the tomato curry and heat through for 3 - 5 mins but don't over cook the fish.
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Serving Size: 1 Serving (342g) | ||
Recipe Makes: 2 Servings | ||
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Calories: 423 | ||
Calories from Fat: 201 (48%) | ||
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Amt Per Serving | % DV | |
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Total Fat 22.3g | 30 % | |
Saturated Fat 2.9g | 15 % | |
Monounsaturated Fat 6.1g | ||
Polyunsanturated Fat 11.1g | ||
Cholesterol 118.8mg | 37 % | |
Sodium 110.8mg | 4 % | |
Potassium 961.5mg | 25 % | |
Total Carbohydrate 15.1g | 4 % | |
Dietary Fiber 2.3g | 9 % | |
Sugars, other 12.8g | ||
Protein 40.3g | 58 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 423
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