Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 14 mins

Filets of fish in a curry sauce.

Ingredients:

500.00 g fish filets

2 large onions, sliced

2 garlic cloves, crushed

1 Tbsp curry powder

1 tsp ground cumin seeds

1 Tbsp oat bran

1 bacon stock cube

1 cup water

1 tsp tomato juice

1/2 green pepper, sliced

1/2 red pepper, sliced

Directions:

Place peppers, onions, garlic and tomato juice in fry pan. Cover and gently simmer for 5 minutes.

Add curry powder and oat bran, stirring until smooth.

Crumble stock cube in water and add to pan. Simmer until sauce thickens slightly.

Place fish filets on sauce in pan, cover and cook gently for 5 minutes or until fish is cooked. (Fish is cooked when it 'flakes' when touched with a fork.)

Sprinkle lightly with freshly ground pepper and serve with steamed vegetables.

Variations:

Serving suggestions and garnishes not included in nutritional analysis.

Author:

Family Health Network