Fish in Spicy Yoghurt Sauce Recipe

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Fish in Spicy Yoghurt Sauce
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Ingredients
22
Count
Nutrition
323
Calories
Total time
65
Minutes
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Ingredients:

Directions:

  1. Cut the fish into large pieces and remove any bones.
  2. Mix together the turmeric, salt, chile powder and cumin powder.
  3. Combine the spice mixture with the lime or lemon juice, then sprinkle amd rub over the fish pieces.
  4. Allow to marinate for 15 minutes.
  5. Place the onion, ginger, chile, cilantro and water in a food processor or blender container, and process or blend to a smooth paste.
  6. Lightly whisk the yoghurt and extra water together, then combine with the blended paste.
  7. Pour over the fish pieces, and mix well, ensuring each piece is well coated.
  8. Marinate the fish for a further 30 minutes, turning the pieces from time to time.
  9. Shake any excess marinade from the fish, and set aside, reserving the marinade.
  10. Meanwhile steep the saffron threads in the hot milk, and set that aside also.
  11. Heat the ghee or vegetable oil in a heavy-bottomed saucepan over medium-high heat.
  12. Add the sliced onion and stir and saute until a light golden colour.
  13. Add the raisins or sultanas and saute for 1 minute.
  14. Next, stir in the garam masala, salt, cilantro and the hot milk containing the saffron threads.
  15. Add the reserved marinade, bring to the boil, lower heat, and simmer for 4 minutes.
  16. Add the marinated fish pieces and simmer gently until the fish is cooked, about 5 minutes, depending on the thickness of the fish pieces.
  17. If desired, serve with a sprinkling of lightly cooked green peas.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 323.25 Kcal (1353 kJ)
Calories from fat 132.08 Kcal
% Daily Value*
Total Fat 14.68g 23%
Cholesterol 98.45mg 33%
Sodium 947.76mg 39%
Potassium 826.11mg 18%
Total Carbs 11.28g 4%
Sugars 3.51g 14%
Dietary Fiber 2.03g 8%
Protein 30.22g 60%
Vitamin C 9.2mg 15%
Iron 2.3mg 13%
Calcium 149.5mg 15%
Amount Per 100 g
Calories 93.43 Kcal (391 kJ)
Calories from fat 38.18 Kcal
% Daily Value*
Total Fat 4.24g 23%
Cholesterol 28.46mg 33%
Sodium 273.92mg 39%
Potassium 238.77mg 18%
Total Carbs 3.26g 4%
Sugars 1.02g 14%
Dietary Fiber 0.59g 8%
Protein 8.73g 60%
Vitamin C 2.6mg 15%
Iron 0.7mg 13%
Calcium 43.2mg 15%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.3
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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