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| General Category : Main Course |
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| Food Group : Vegetables, Fish |
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| Preparation Method : Skillet |
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| When tomatoes aren't as nice as they are now, use canned tomatoes for this savoury low-fat fish dish. Make sure your curry powder is fresh and fragrant, and adjust the cayenne pepper according to the heat of your curry powder because different blends vary greatly. |
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Ingredients
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2 tbsp (30 mL) curry powder |
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1/2 tsp (2 mL) salt |
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1/4 to 1 tsp (1 to 5 mL) cayenne pepper (optional) |
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2 to 4 hot green peppers |
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2 tbsp (30 mL) vegetable oil |
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2 tsp (10 mL) black mustard seeds (optional) |
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6 cloves |
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1 tbsp (15 mL) grated gingerroot (or 1 tsp/5 mL ground ginger) |
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3 cloves garlic, pressed or minced |
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1 onion, finely chopped |
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2 tsp (10 mL) brown sugar |
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4 tomatoes (about 1 lb/500 g), peeled and cut into thin wedges |
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1 lb (500 g) catfish, tilapia or other fish fillets, cut into large chunks |
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1 tbsp (15 mL) lime or lemon juice |
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1/2 cup (125 mL) loosely packed fresh coriander |
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Preparation
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In small bowl, mix curry powder, salt and cayenne with 3 tbsp (45 mL) water to make paste. Slice hot peppers lengthwise; seed and cut in half. Set aside.
In skillet, heat oil over medium-high heat; fry mustard seeds (if using) and cloves until seeds begin to pop, about 10 seconds. Add ginger, garlic and onion; sauté until onion is golden, 5 to 6 minutes. Reduce heat to medium; add curry paste, hot peppers and sugar; fry, stirring, for 2 minutes. Stir in tomatoes and 3/4 cup (175 mL) water; bring to boil. Reduce heat and simmer until tomatoes soften, 3 or 4 minutes. Add fish to skillet; cover and simmer until fish flakes easily, 6 to 8 minutes. Stir in lime juice carefully, without breaking up fish. Transfer to serving dish; top with coriander.
Makes 4 servings.
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Nutritional information
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Per serving: about 228 cal, 22 g pro, 10 g total fat (1 g sat. fat), 14 g carb, 3 g fibre, 52 mg chol, 400 mg sodium. % RDI: 4% calcium, 13% iron, 24% vit A, 58% vit C, 13% folate.
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Source
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Homemakers Magazine: September 2005
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