Spicy Fish Curry Recipe

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Spicy Fish Curry
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Ingredients
13
Count
Nutrition
278
Calories
Total time
60
Minutes
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Ingredients:

Directions:

  1. Cut the monkfish into 1 inch cubes.
  2. Fry the fish in a non-stick pan in a little sunflower oil with the ginger and garlic. Remove from the pan.
  3. Add the onion, pepper and green chilli and allow to soften without browning for 2-3 minutes. Add the dry spices and cook for a further 2 minutes. Stir reguarly and add a little extra oil if they are getting too dry.
  4. Take the pan off the heat. Return the fish, ginger and garlic. Add enough water to half cover the fish and vegetables and bring grandually up to the boil. Season well. Simmer for 10 minutes., Remove the fish with a slotted spoon. Reduce the sauce, by boiling rapidly to a syrupy consistency.
  5. Beat the yohurt with a little water, add some of the hot fish juices, mix well and return to the pan. Bring up to the boil but do not allow it to get too hot. Return the fish to the saucepan.Pile into a warm serving dish and serve decorated with roughly chopped fresh mint.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 278.07 Kcal (1164 kJ)
Calories from fat 62.42 Kcal
% Daily Value*
Total Fat 6.94g 11%
Cholesterol 141.44mg 47%
Sodium 652.25mg 27%
Potassium 764.51mg 16%
Total Carbs 8.4g 3%
Sugars 3.54g 14%
Dietary Fiber 2.12g 8%
Protein 46.05g 92%
Vitamin C 54.2mg 90%
Iron 2.4mg 14%
Calcium 158.9mg 16%
Amount Per 100 g
Calories 100.2 Kcal (420 kJ)
Calories from fat 22.49 Kcal
% Daily Value*
Total Fat 2.5g 11%
Cholesterol 50.97mg 47%
Sodium 235.03mg 27%
Potassium 275.49mg 16%
Total Carbs 3.03g 3%
Sugars 1.27g 14%
Dietary Fiber 0.76g 8%
Protein 16.59g 92%
Vitamin C 19.5mg 90%
Iron 0.9mg 14%
Calcium 57.3mg 16%

* 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

  • 5.7
    Points
  • 7
    PointsPlus

Good Points

  • low fat,
  • saturated fat free

Bad Points

  • High in Sodium

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