Directions:
- Put the spice mix ingredients in a grinder or mortar and pestle and crush to a fine powder. Set aside.
- Cut the fish up into chunks and place in a large bowl with the salt and turmeric powder. Toss until all your fish pieces are a nice yellow color.
- Heat the canola oil and fry the fish until it is lightly browned. Remove with a slotted spoon and set aside.
- Add a little more oil to the pan (if needed), then add the chopped onions. Saute until translucent.
- Add the ginger, garlic and bay leaf and cook for one or two minutes. Then add the spice mix and cook for another couple of minutes.
- Pour in the water along with the salt and sugar. Then take the pan off the heat and add the yogurt, stirring until all the ingredients are well-incorporated. Put the pot back on the stove over low heat and cook for five minutes, stirring occasionally to prevent burning.
- Return the fish and any juices to the pot and continue to cook over low heat, for five minutes or until the fish is cooked through. Take out the bay leaf and serve over steamed basmati rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 219.75 Kcal (920 kJ) | ||
| Calories from fat | 82.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.15g | 14% | |
|---|---|---|---|
| Cholesterol | 67.29mg | 22% | |
| Sodium | 662.81mg | 28% | |
| Potassium | 694.49mg | 15% | |
| Total Carbs | 5.07g | 2% | |
| Sugars | 3.14g | 13% | |
| Dietary Fiber | 0.82g | 3% | |
| Protein | 27.34g | 55% | |
| Vitamin C | 2.3mg | 4% | |
| Iron | 2mg | 11% | |
| Calcium | 170.4mg | 17% | |
| Amount Per 100 g | |||
| Calories | 95.34 Kcal (399 kJ) | ||
| Calories from fat | 35.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.97g | 14% | |
|---|---|---|---|
| Cholesterol | 29.19mg | 22% | |
| Sodium | 287.55mg | 28% | |
| Potassium | 301.3mg | 15% | |
| Total Carbs | 2.2g | 2% | |
| Sugars | 1.36g | 13% | |
| Dietary Fiber | 0.36g | 3% | |
| Protein | 11.86g | 55% | |
| Vitamin C | 1mg | 4% | |
| Iron | 0.9mg | 11% | |
| Calcium | 73.9mg | 17% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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