1 Heat the butter in a saute pan. Skin the fish and cut into 1" dice. Combine the chilli flakes, curry powder, ginger, cumin seeds and asafoetida in a small bowl. 2 Toss the fish pieces in the spices to coat. Saute the onion in the butter with the garlic for a few minutes. Stir in the fish, okra and butternut squash and sear for a few minutes. 3 Stir through the flour and a splash of boiling water. Allow the flour to thicken and cook out for a few minutes. Stir in the greek yoghurt and serve. Sprinkle with coriander. Per serving: 320 Calories (kcal); 11g Total Fat; (29% calories from fat); 11g Protein; 47g Carbohydrate; 27mg Cholesterol; 148mg Sodium Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 8 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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|Serving Size: 1 Serving (148g)|
|Recipe Makes: 2|
|Calories from Fat: 101 (59%)|
|Amt Per Serving||% DV|
|Total Fat 11.3g||15 %|
|Saturated Fat 6.6g||33 %|
|Monounsaturated Fat 3.1g|
|Polyunsanturated Fat 0.7g|
|Cholesterol 26.9mg||8 %|
|Sodium 88.9mg||3 %|
|Potassium 478.8mg||13 %|
|Total Carbohydrate 17.3g||5 %|
|Dietary Fiber 4.3g||17 %|
|Sugars, other 12.9g|
|Protein 3.5g||5 %|
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Calories per serving: 171
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