South Indian Masala Fish with Tomato Chutney
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
Introduction
I found this recipe on-line from The Hairy Bikers, original recipe submitted by Simon King & David Myers. I modified it slightly. You can make your own Garam Masala spice blend or purchase a blend from your grocery store.I found this recipe on-line from The Hairy Bikers, original recipe submitted by Simon King & David Myers. I modified it slightly. You can make your own Garam Masala spice blend or purchase a blend from your grocery store.
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
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.
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.
