Curried Fish

Curried Fish

Fragrant fish curry.

Rating:

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Serves: 4 person(s) Change

Preparation Time: 15 mins
Cooking Time: 15 mins

Yield: 4 x 4 oz servings

Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe Quick And Easy Recipe Dairy-Free Recipe

Ingredients

  • 17 1/2 oz fresh fish fillet
  • 2 Tbsp canola oil
  • 2 garlic cloves, crushed
  • 2 bay leaves
  • 4 cloves
  • 1 Tbsp garam masala
  • 1 tsp ground coriander
  • 1 tsp turmeric
  • 1 tsp cumin
  • 1/2 tsp chili powder
  • 1 chicken stock cube
  • 1 large chopped onion (5 oz)

Directions: Standard directions Microwave directions

Cut fish fillet into 1/2-inch cubes.

Heat oil in a heavy based saucepan. Gently sauté garlic, bay leaves, cloves, and onion. Add garam masala, coriander, turmeric, cumin, and chili powder and stir-fry gently. Crush chicken stock cube and add to mixture. Simmer on low heat for 15 minutes, stirring frequently.

Serve immediately.

In a covered microwave casserole dish cook garlic, bay leaves, cloves, and onion, with oil on HIGH for 3 minutes.

Mix in all the spices and cook a further 2 minutes on HIGH.

Cut fish fillet into 1/2-inch cubes and add to mixture with crushed chicken stock cube. Stir gently to distribute spices over the fish. Cook covered on MEDIUM for 8 to 10 minutes.

Serve immediately.

Variations:

Serve with steamed rice and other curry condiments (see recipe links below).

Serving suggestions are not included in the nutritional analysis.

Nutritional Info (per serving)

CALORIES 241 cals
Kilojoules 1,009 kJ
Fat 11.7 g
Saturated Fat 1.1 g
Cholesterol 40 mg
Sodium 494 mg
Carbohydrates 6.0 g
Fiber 0.3 g
Total Sugars 1.8 g
Protein 27.0 g
Calcium 79.0 mg
Note: A dash indicates no data is available.