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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 281.3
  • Total Fat: 8.6 g
  • Cholesterol: 99.3 mg
  • Sodium: 155.4 mg
  • Total Carbs: 6.0 g
  • Dietary Fiber: 0.8 g
  • Protein: 15.5 g

View full nutritional breakdown of South Indian Masala Fish with Tomato Chutney calories by ingredient
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South Indian Masala Fish with Tomato Chutney



Introduction

I found this recipe on-line from The Hairy Bikers by Simon King & David Myers. I modified it slightly.


I found this recipe on-line from The Hairy Bikers by Simon King & David Myers. I modified it slightly.



Number of Servings: 4

Ingredients

    4 Cod fish fillets or similar type fish
    3 tbsp plain nonfat yogurt
    2 tsp garam masala
    1/2 tsp dry mustard
    1 tsp ground coriander
    1 tsp ground cumin
    1/2 tsp chili powder
    pinch of ground cardamom seed
    1 tbsp olive oil

    For the chutney
    1 tbsp Olive Oil
    1 medium Onion, finely chopped
    3 inches Ginger Root, roughly chopped
    6 Garlic cloves, finely chopped
    1 green chili, finely chopped
    1/2 tsp curry powder
    1 1/2 tbsp shredded coconut
    1 14 oz can diced tomatoes
    1 packet stevia
    2 tsp balsamic vinegar


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Directions

1. For the fish, wash fish and blot dry
2. Combine yogurt, garam masala, mustard seeds, coriander, cumin, chili & cardamom. Add the fish & coat well with yogurt mixture. Marinate for an hour.
3. For the chutney, heat oil in a saucepan, add onion & cook until soft. Add the ginger, garlic, chili, curry & coconut. Cook for a couple of minutes, until the coconut is lightly browned. Add the tomatoes, stevia and balsamic vinegar.
4. Simmer uncovered for about 20-30 minutes, until the chutney has thickened and reduced.
5. To cook the fish, heat the oil in a frying pan, shake off the excess marinade from the fish & fry until golden, about 3-5 minutes on each side depending on the thickness of the fish.
6. Serve topped with warm chutney.

Number of Servings: 4

Recipe submitted by SparkPeople user NVR2HEALTHY.






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