Directions:
- You can use frozen or defrosted fish fillets. I usually use the frozen fillets, because it is simpler. Preheat the oven to 375*F.
- In a small bowl, stir together the corriander, cumin, tumeric, ginger, dry mustard, cinnamon, cloves, and chili pepper. Mix well. For a spicier flavor add more chili powder.
- Stir the softened butter and ketchup into the curry mix, to make a paste.
- Lay out three pieces of tinfoil, large enough to wrap each fillet inches Lay a fillet on each piece of foil.
- Spread each fillet with the curry butter paste. Wrap each fillet with the foil, so that they are in sealed packets.
- Bake for 15-25 minutes until fish is white and flaky. Baking time depends on the starting temperature of your fish and the size of each fillet. A palm sized defrosted fillet will be done in 15 minutes, a larger frozen fillet will take 25 minutes.
- Serve over brown rice, pouring the baking juices from the pouch over the rice, and then setting the fish on top.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 404.76 Kcal (1695 kJ) | ||
| Calories from fat | 217.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 24.14g | 37% | |
|---|---|---|---|
| Cholesterol | 53.69mg | 18% | |
| Sodium | 66.5mg | 3% | |
| Potassium | 215.37mg | 5% | |
| Total Carbs | 43.15g | 14% | |
| Sugars | 0.42g | 2% | |
| Dietary Fiber | 4.37g | 17% | |
| Protein | 6.31g | 13% | |
| Vitamin C | 10.3mg | 17% | |
| Vitamin A | 0.2mg | 8% | |
| Iron | 2.6mg | 14% | |
| Calcium | 69.3mg | 7% | |
| Amount Per 100 g | |||
| Calories | 202.41 Kcal (847 kJ) | ||
| Calories from fat | 108.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.07g | 37% | |
|---|---|---|---|
| Cholesterol | 26.85mg | 18% | |
| Sodium | 33.25mg | 3% | |
| Potassium | 107.7mg | 5% | |
| Total Carbs | 21.58g | 14% | |
| Sugars | 0.21g | 2% | |
| Dietary Fiber | 2.19g | 17% | |
| Protein | 3.16g | 13% | |
| Vitamin C | 5.2mg | 17% | |
| Vitamin A | 0.1mg | 8% | |
| Iron | 1.3mg | 14% | |
| Calcium | 34.7mg | 7% | |
* 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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