Food > Recipe Directory > Courses/Meal Type > Main Course > Tomato Curry Fish Fillets
Tomato Curry Fish Fillets Recipe
Tomato Curry Fish Fillets
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
| 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 |
Also in this menu:
Source
Homemakers Magazine: September 2005
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