Ingredients:
- 1 1/2 lb of skinless and boneless non-oily fish fillets, such as sole or flounder, cut into 4 serving pieces
- 1 tbsp of curry powder 1/2 cup of unbleached flour for dusting, recipe follows
- coarse salt to taste
- 12 kari leaves
- 1/4 cup tamarind water, or 1 tsp tamarind paste dissolved in 1/4 cup of hot water, or 1 tsp prune paste mixed with 1 tsp lemon juice
- 5 whole cloves
Directions:
- Place the fish on a plate and rub over with the curry powder and salt. Heat 3 tablespoons of oil in a large non-stick frying pan until hot. Lightly dust fish pieces with flour and add to the oil. Cook until fish is lightly browned, about 1 minute, turning once. Do not fully cook fish. Remove fish to the plate. To the same pan add onions, garlic, red pepper, mustard, and curry leaves; cook until the onions are soft, about 3 minutes. Stir in the water, tomatoes, and tamarind and bring to a boil. Simmer until the sauce is reduced and thickened, about 8 minutes. Gently slip in the fish and the accumulated juices. Cook until the fish is heated through, about 2 minutes. Serve garnished with herbs.
- Combine coriander, fenugreek, mustard, cumin, black pepper, fennel, cinnamon, cloves, and grind to a fine powder using an electric grinder. Stir in the turmeric and red pepper and transfer into a jar. Cover tightly and keep in a cool dry place.
- Yield: 1/4 cup
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 139.89 Kcal (586 kJ) | ||
| Calories from fat | 107.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.98g | 18% | |
|---|---|---|---|
| Cholesterol | 0.53mg | 0% | |
| Sodium | 36.3mg | 2% | |
| Potassium | 282.68mg | 6% | |
| Total Carbs | 8.64g | 3% | |
| Sugars | 2.76g | 11% | |
| Dietary Fiber | 3.17g | 13% | |
| Protein | 2.03g | 4% | |
| Vitamin C | 14.7mg | 25% | |
| Iron | 2.2mg | 12% | |
| Calcium | 57.9mg | 6% | |
| Amount Per 100 g | |||
| Calories | 63.92 Kcal (268 kJ) | ||
| Calories from fat | 49.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.47g | 18% | |
|---|---|---|---|
| Cholesterol | 0.24mg | 0% | |
| Sodium | 16.59mg | 2% | |
| Potassium | 129.17mg | 6% | |
| Total Carbs | 3.95g | 3% | |
| Sugars | 1.26g | 11% | |
| Dietary Fiber | 1.45g | 13% | |
| Protein | 0.93g | 4% | |
| Vitamin C | 6.7mg | 25% | |
| Iron | 1mg | 12% | |
| Calcium | 26.4mg | 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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