Ingredients:
- 1 1/2 lbs monkfish, tail or 1 1/2 lbs other sturdy fish , such as haddock,cut into 1 1/2 inch chunks
Directions:
- Heat oil in a skillet over medium heat.
- Add onion and cook until they begin to soften, about 5 minutes.
- Add Garlic and cook for 1 minute.
- Add fish pieces to the skillet and season with a little salt and pepper.
- Cook, stirring, until the fish pieces lose thier translucency, about 3 minutes.
- Stir in curry powder followed by the tomatoes.
- Cook until bubbling hot.
- Reduce the heat and stir in the yogurt.
- Heat for 1 or 2 minutes, but do not boil.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 445.6 Kcal (1866 kJ) | ||
| Calories from fat | 128.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.27g | 22% | |
|---|---|---|---|
| Cholesterol | 90.95mg | 30% | |
| Sodium | 265.88mg | 11% | |
| Potassium | 1949.77mg | 41% | |
| Total Carbs | 16.47g | 5% | |
| Sugars | 8.71g | 35% | |
| Dietary Fiber | 3.62g | 14% | |
| Protein | 62.51g | 125% | |
| Vitamin C | 15.9mg | 27% | |
| Iron | 2.2mg | 12% | |
| Calcium | 220.1mg | 22% | |
| Amount Per 100 g | |||
| Calories | 74.57 Kcal (312 kJ) | ||
| Calories from fat | 21.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.39g | 22% | |
|---|---|---|---|
| Cholesterol | 15.22mg | 30% | |
| Sodium | 44.49mg | 11% | |
| Potassium | 326.28mg | 41% | |
| Total Carbs | 2.76g | 5% | |
| Sugars | 1.46g | 35% | |
| Dietary Fiber | 0.61g | 14% | |
| Protein | 10.46g | 125% | |
| Vitamin C | 2.7mg | 27% | |
| Iron | 0.4mg | 12% | |
| Calcium | 36.8mg | 22% | |
* 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.
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
