Creamy Fish Curry - Indian Style
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
Cumin seeds (whole) - 1/2 tsp.Onions, raw, 1 medium choppedGarlic, 5 clove finely choppedJalapeno Peppers, 1 pepper choppedFresh (or bottled) ground ginger - 1 tsp.Cooking sprayLow sodium vegetable broth - 1 cup (divided)Chili Powder 1 tsp. (or to taste)Cumin Powder 1 tsp.Turmeric, 1/2 tspCoriander powder, 1 tsp.Garlic powder, 2 tspGinger Powder, 1 tspTomatoes, 4 medium choppedSpinach - 2 cups fresh ( or 1 cup frozen)Tilapia fillets, 9 oz (2- 4.5 oz. servings uncoooked)Cilantro, raw, 4 tbspSour Cream, reduced fat - 4 Tbsp.
-Use a non-stick pan
-Cook cumin seeds and onions until onions are soft
- Add garlic, jalapeno and fresh ginger and cook 1 minute until garlic is fragrant
-Add spices and cook to "fry" spices (add a splash of vegetable broth at end to lift spices off the bottom of pan)
-Add diced tomatoes and allow to cook covered on medium heat until tomatoes have turned into a sauce, mash while stirring with a wooden spoon.
-Once sauce has thickened add remaining vegetable broth to reach desired consistency
- Add fish, spinach, and cilantro and cook in the sauce for about 4 minutes or until fish is cooked through and easily flakes with a fork.
-Add salt to taste
-Remove from heat and stir in reduced fat sour cream (or yogurt, regular sour cream, half-and-half, or skip to make a red curry sauce rather than a cream sauce).
-Makes two large steamy bowls (or 4 smaller servings)
-Serve over rice
**If you find the dish too spicy, mix in some fat-free, plain yogurt
Number of Servings: 2
Recipe submitted by SparkPeople user GKASHMIRA.
-Cook cumin seeds and onions until onions are soft
- Add garlic, jalapeno and fresh ginger and cook 1 minute until garlic is fragrant
-Add spices and cook to "fry" spices (add a splash of vegetable broth at end to lift spices off the bottom of pan)
-Add diced tomatoes and allow to cook covered on medium heat until tomatoes have turned into a sauce, mash while stirring with a wooden spoon.
-Once sauce has thickened add remaining vegetable broth to reach desired consistency
- Add fish, spinach, and cilantro and cook in the sauce for about 4 minutes or until fish is cooked through and easily flakes with a fork.
-Add salt to taste
-Remove from heat and stir in reduced fat sour cream (or yogurt, regular sour cream, half-and-half, or skip to make a red curry sauce rather than a cream sauce).
-Makes two large steamy bowls (or 4 smaller servings)
-Serve over rice
**If you find the dish too spicy, mix in some fat-free, plain yogurt
Number of Servings: 2
Recipe submitted by SparkPeople user GKASHMIRA.
Nutritional Info Amount Per Serving
- Calories: 287.2
- Total Fat: 7.0 g
- Cholesterol: 66.7 mg
- Sodium: 400.8 mg
- Total Carbs: 27.8 g
- Dietary Fiber: 6.2 g
- Protein: 28.7 g
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