South Indian Masala Fish with Tomato 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 masala1/2 tsp dry mustard 1 tsp ground coriander1 tsp ground cumin1/2 tsp chili powderpinch of ground cardamom seed1 tbsp olive oilFor the chutney1 tbsp Olive Oil1 medium Onion, finely chopped3 inches Ginger Root, roughly chopped6 Garlic cloves, finely chopped1 green chili, finely chopped1/2 tsp curry powder1 1/2 tbsp shredded coconut 1 14 oz can diced tomatoes1 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. 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.
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.
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