Directions:
- Cut your fish into square blocks about one-inch on all sides. Pat try with a paper towel.
- On a plate, combine 1 tbs flour with 2 tbs curry powder and 1 tsp salt. Mix well.
- Heat either a grill or a frying pan with some oil.
- Dredge the fish in the flour/salt/curry mix.
- Fry or grill on all sides until browned. If you cut your blocks small, only brown on 4 sides.
- To make the vegetable side dish, dice some onions and brown them in the hot oil.
- Take the left over flour/curry mixture and add it to the oil and cook for maybe 1 minute.
- Add 1/2 cup of water and let come to a boil.
- Add some frozen peas, green beans or whatever. Fresh works, too, but I can't tell the difference once it's cooked, so go with the frozen.
- Optionally, turn off heat and add the plain yogurt. The yogurt makes it creamier and less spicy. If you like spicy, but also like the yogurt, add some cayenne pepper.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 289.15 Kcal (1211 kJ) | ||
| Calories from fat | 88.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.78g | 15% | |
|---|---|---|---|
| Cholesterol | 70.86mg | 24% | |
| Sodium | 932.29mg | 39% | |
| Potassium | 791.07mg | 17% | |
| Total Carbs | 14.96g | 5% | |
| Sugars | 0.97g | 4% | |
| Dietary Fiber | 4.19g | 17% | |
| Protein | 35.08g | 70% | |
| Vitamin C | 9.1mg | 15% | |
| Iron | 1.5mg | 8% | |
| Calcium | 58.1mg | 6% | |
| Amount Per 100 g | |||
| Calories | 103.85 Kcal (435 kJ) | ||
| Calories from fat | 31.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.51g | 15% | |
|---|---|---|---|
| Cholesterol | 25.45mg | 24% | |
| Sodium | 334.84mg | 39% | |
| Potassium | 284.12mg | 17% | |
| Total Carbs | 5.37g | 5% | |
| Sugars | 0.35g | 4% | |
| Dietary Fiber | 1.5g | 17% | |
| Protein | 12.6g | 70% | |
| Vitamin C | 3.3mg | 15% | |
| Iron | 0.5mg | 8% | |
| Calcium | 20.9mg | 6% | |
* 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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