Fish and Shellfish: Fish Dishes: Curried Fish Fillets

Fillets of fish in a curry sauce.

Author: CalorieKing
Date: July 20, 2010

Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 14 mins

Ingredients:

    1/2 green bell pepper, sliced
    1/2 red bell pepper, sliced
    2 large onions, sliced
    2 cloves garlic, crushed
    1 tsp tomato juice
    1 Tbsp curry powder
    1 Tbsp oat bran
    1 tsp ground cumin seeds
    1 bacon stock cube
    1 cup water
    17 1/2 oz fish fillets
    1 pinch of freshly ground black pepper

Directions:

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

    Add curry powder, oat bran and cumin, stirring until smooth. Crumble stock cube in water and add to pan. Simmer until sauce thickens slightly.

    Place fish fillets 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.

Variations:

    Serve with steamed vegetables and rice.

    Serving suggestions are not included in the nutritional analysis.

Nutritional Information
(Per Serving)

Calories:191 cals
Kilojoules:799 kJ
Fat:3.5 g
Carbohydrates:12.0 g
Protein:27.9 g
Cholesterol:40.0 mg
Sodium:292 mg
Saturated Fat:0.5 g
Fiber:2.5 g
Calcium:96.0 mg
Total Sugars:4.5 g

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