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Name: Coconut Spiced Fish
Prep time: 45 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: American
Ingredients: 1 lg Onion chopped; 1/2 tb Sunflower oil; 1 tb Desiccated unsweetened; 450 ml Vegetable stock; ; into 4cm cubes; ; (optional); Coriander for garnish;; 120 ml Curd cheese; 2 ts Turmeric; 180 g Runner beans; frozen; 1 Bay leaf; 480 g Cod or salmon fillet;; Salt; 1 tb Mild curry powder

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INGREDIENTS

1 lg Onion ; chopped
1/2 tb Sunflower oil
1 tb Desiccated unsweetened
450 ml Vegetable stock
; into 4cm cubes
; (optional)
Coriander for garnish;
120 ml Curd cheese
2 ts Turmeric
180 g Runner beans; frozen
1 Bay leaf
480 g Cod or salmon fillet;
Salt
1 tb Mild curry powder

INSTRUCTIONS

In a large frying pan or wok, heat the oil and fry the onion until softened. Add the bay leaf, turmeric, curry powder and coconut. Cook over a gentle heat for 2 minutes. Pour in the stock and simmer for 3-4 minutes. Add the runner beans and simmer for a further 2 minutes, then lay in the fish pieces and season. Cover and cook gently for 2 minutes or until the fish is just cooked. Meanwhile, mix the curd cheese with a little water to reach the consistency of double cream. Pour the curd cheese into the pan, and gently mix through until piping hot. Scatter over the coriander and serve at once with rice. DISCLAIMER(c) Copyright 1996 - SelecTV Cable Limited. All rights reserved. Carlton Food Network http://www.cfn.co.uk/

NOTES

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Coconut Spiced Fish

1 lg Onion chopped
1/2 tb Sunflower oil
1 tb Desiccated unsweetened
450 ml Vegetable stock
 ; into 4cm cubes
 ; (optional)
 Coriander for garnish;
120 ml Curd cheese
2 ts Turmeric
180 g Runner beans; frozen
1 Bay leaf
480 g Cod or salmon fillet;
 Salt
1 tb Mild curry powder

In a large frying pan or wok, heat the oil and fry the onion until  softened. Add the bay leaf, turmeric, curry powder and coconut. Cook  over a gentle heat for 2 minutes. Pour in the stock and simmer for  3-4 minutes.    Add the runner beans and simmer for a further 2 minutes, then lay in  the fish pieces and season. Cover and cook gently for 2 minutes or  until the fish is just cooked.    Meanwhile, mix the curd cheese with a little water to reach the  consistency of double cream. Pour the curd cheese into the pan, and  gently mix through until piping hot. Scatter over the coriander and  serve at once with rice.    DISCLAIMER(c) Copyright 1996 - SelecTV Cable Limited. All rights  reserved. Carlton Food Network http://www.cfn.co.uk/

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Nutrition

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Serving Size: 1 Serving (308g)
Recipe Makes: 4 servings

Calories: 38
Calories from Fat: 18 (47%)

Amt Per Serving		% DV

	Total Fat 2g	3 %
	Saturated Fat 0.2g	1 %
	Monounsaturated Fat 0.4g
	Polyunsanturated Fat 1.2g
Cholesterol 0mg		0 %
Sodium 449.1mg		15 %
Potassium 73.4mg		2 %
Total Carbohydrate 5.3g		2 %
	Dietary Fiber 1.1g	4 %
	Sugars, other 4.2g
Protein 0.5g		1 %
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.

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Calories per serving: 38

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