South Indian dry masala fish curry with tomato and coconut chutney
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 Cod fish fillets or similar type fish3 tbsp plain nonfat yogurt2 tsp garam masala1 tsp black mustard seeds1 tsp ground coriander1 tsp ground cumin1/2 tsp chili powderpinch of ground cardamom seed1 tbsp olive oilFor the chutneyOlive Oil, 1 tbsp (remove)1 medium Onion, finely chopped3 inches Ginger Root, roughly chopped6 Garlic cloves, finely chopped1 green chili, finely chopped10 curry leaves, optional1 1/2 tbsp desiccated coconut 1 14 oz can tomatoes, chopped1 packet stevia2 tsp balsamic vinegar
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. Cover and marinate for an hour.
3. For the chutney, heat oil in a saucepan, add onion & cook until soft. Add the ginger, garlic, chili, curry leaves & 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.
2. Combine yogurt, garam masala, mustard seeds, coriander, cumin, chili & cardamom. Add the fish & coat well with yogurt mixture. Cover and marinate for an hour.
3. For the chutney, heat oil in a saucepan, add onion & cook until soft. Add the ginger, garlic, chili, curry leaves & 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.
Nutritional Info 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
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