Tomato Curry Fish Fillets

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By: The Homemakers Test Kitchen

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.

Ingredients

2 tbsp (30 mL) curry powder

1/2 tsp (2 mL) salt

1/4 to 1 tsp (1 to 5 mL) cayenne pepper (optional)

2 to 4 hot green peppers

2 tbsp (30 mL) vegetable oil

2 tsp (10 mL) black mustard seeds (optional)

6 cloves

1 tbsp (15 mL) grated gingerroot (or 1 tsp/5 mL ground ginger)

3 cloves garlic, pressed or minced

1 onion, finely chopped

2 tsp (10 mL) brown sugar

4 tomatoes (about 1 lb/500 g), peeled and cut into thin wedges

1 lb (500 g) catfish, tilapia or other fish fillets, cut into large chunks

1 tbsp (15 mL) lime or lemon juice

1/2 cup (125 mL) loosely packed fresh coriander

Preparation

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.

Serving(s): 4

Nutritional Information
Per serving: about
Calories	228
Protein	22 g
Fat (total)	10 g
Sat. Fat	1 g
Carbohydrate	14 g
Fibre	3 g
Cholesterol	52 mg
Sodium	400 mg
Calcium	4 % RDI
Iron	13 % RDI
Vitamin A	24 % RDI
Vitamin C	58 % RDI
Folate	13 % RDI

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6 good-for-you recipes

Source

Homemakers Magazine: September 2005

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