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Name: Rockfish Curry (Light)
Prep time: 45 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: American
Ingredients: 1/2 ts Ground cumin; 2 tb Low-fat milk; 2 tb Flaked coconut; 1/2 ts Ground coriander; 2 Cloves garlic, coarsely; 1/2 ts Fennel seeds, crushed; 1/4 ts Salt; 1 1/3 lb Rockfish fillets, cut in 4; 1 tb Poppy seeds; 1 sm Red onion, coarsely chopped; 3 lg Ripe plum tomatoes, coarsely; 1 1" piece fresh ginger root,; 1 tb Canola or vegetable oil; 1/2 ts Ground turmeric; 1/4 ts Cayenne pepper; 1/4 c Vegetable broth or water; 2 tb Fresh lime juice

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INGREDIENTS

1/2 ts Ground cumin
2 tb Low-fat milk
2 tb Flaked coconut
1/2 ts Ground coriander
2 Cloves garlic, coarsely
1/2 ts Fennel seeds, crushed
1/4 ts Salt
1 1/3 lb Rockfish fillets, cut in 4
1 tb Poppy seeds
1 sm Red onion, coarsely chopped
3 lg Ripe plum tomatoes, coarsely
1 1" piece fresh ginger root,
1 tb Canola or vegetable oil
1/2 ts Ground turmeric
1/4 ts Cayenne pepper
1/4 c Vegetable broth or water
2 tb Fresh lime juice

Servings

INSTRUCTIONS

1. Combine the poppy seeds and milk in a small bowl and set aside for 30 minutes. 2. In a small dry skillet, toast the coconut for a few minutes until golden. Set aside. 3. Puree the onion, garlic and ginger in a food processor. In a large nonstick skillet, heat the oil over medium heat. When hot, add the onion puree and cook, stirring often, for 10 minutes. Add the tomatoes, fennel seeds, cumin, turmeric, coriander, cayenne, salt and broth. Simmer, partly covered, 10 minutes. Remove from the heat and stir in the poppy seed-milk mixture and coconut. 4. Put the rockfish into the pan, spooning some of the sauce over each piece. Cover and cook over medium heat 10 minutes, or until the fish flakes with a fork. 5. Sprinkle with lime juice and serve. NOTES : Adapted from "Makan-lah! The True Taste of Malaysia" by Carol Selva Rajah. MC formatted 2/25/97 by MsRooby@sprintmail.com Recipe by: Seattle Times 2/12/97 Posted to MC-Recipe Digest V1 #485 by "Rooby" on Feb 26, 1997.

NOTES

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Rockfish Curry (Light)

1/2 ts Ground cumin
2 tb Low-fat milk
2 tb Flaked coconut
1/2 ts Ground coriander
2 Cloves garlic, coarsely
1/2 ts Fennel seeds, crushed
1/4 ts Salt
1 1/3 lb Rockfish fillets, cut in 4
1 tb Poppy seeds
1 sm Red onion, coarsely chopped
3 lg Ripe plum tomatoes, coarsely
1 1" piece fresh ginger root,
1 tb Canola or vegetable oil
1/2 ts Ground turmeric
1/4 ts Cayenne pepper
1/4 c Vegetable broth or water
2 tb Fresh lime juice

1. Combine the poppy seeds and milk in a small bowl and set aside for       30    minutes.    2. In a small dry skillet, toast the coconut for a few minutes until  golden. Set aside.    3. Puree the onion, garlic and ginger in a food processor. In a large  nonstick skillet, heat the oil over medium heat. When hot, add the onion  puree and cook, stirring often, for 10 minutes. Add the tomatoes, fennel  seeds, cumin, turmeric, coriander, cayenne, salt and broth. Simmer, partly  covered, 10 minutes. Remove from the heat and stir in the poppy seed-milk  mixture and coconut.    4. Put the rockfish into the pan, spooning some of the sauce over each  piece. Cover and cook over medium heat 10 minutes, or until the fish flakes  with a fork.    5. Sprinkle with lime juice and serve.    NOTES : Adapted from "Makan-lah!  The True Taste of Malaysia" by Carol  Selva Rajah. MC formatted 2/25/97 by MsRooby@sprintmail.com    Recipe by: Seattle Times 2/12/97    Posted to MC-Recipe Digest V1 #485 by "Rooby" <MsRooby@sprintmail.com> on  Feb 26, 1997.

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Nutrition

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Serving Size: 1 Serving (171g)
Recipe Makes: 4 Servings

Calories: 58
Calories from Fat: 47 (81%)

Amt Per Serving		% DV

	Total Fat 5.2g	7 %
	Saturated Fat 0.9g	5 %
	Monounsaturated Fat 2.5g
	Polyunsanturated Fat 1.6g
Cholesterol 0mg		0 %
Sodium 8.4mg		0 %
Potassium 59.5mg		2 %
Total Carbohydrate 3g		1 %
	Dietary Fiber 1g	4 %
	Sugars, other 1.9g
Protein 0.8g		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: 58

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