This curry is based on the techniques and flavours of Bengali cuisine, which is noted for its many fish dishes. A firm-fleshed freshwater or saltwater fish is needed here: Tilapia or ocean perch fillets will do quite well. Serve with rice.
- Portion size 5 servings
- Credits : Canadian Living Magazine: May 2012
Ingredients
Spice Paste:
Method
Cut fish into large chunks; sprinkle with lime juice, turmeric and salt. Cover and refrigerate for 30 minutes.
Spice Paste: Stir together water, coriander, dry mustard, chili powder, pepper, cumin and salt; set aside.
In skillet, heat oil over medium-high heat; fry fish, turning once, until golden brown. Remove fish and set aside.
Discard all but 2 tbsp oil from pan; reduce heat to medium. Fry dried hot peppers until fragrant and slightly darkened, about 30 seconds. Add mustard seeds, cloves and bay leaf; fry until seeds begin to pop, about 1 minute. Stir in garlic and ginger; fry, stirring, until fragrant, about 1 minute.
Add onion; fry, stirring, until golden, about 5 minutes. Stir in spice paste; fry, stirring, for 4 minutes. Stir in 1/2 cup water and yogurt. Add green hot peppers; cover and simmer for
5 minutes.
Return fish to pan; cook, spooning sauce over top, until fish flakes easily when tested, 3 to 5 minutes. Discard bay leaf. Transfer to serving dish; garnish with cilantro.
Nutritional facts Per each of 5 servings: about
- Sodium 661 mg
- Protein 29 g
- Calories 220.0
- Total fat 9 g
- Potassium 570 mg
- Cholesterol 69 mg
- Saturated fat 1 g
- Total carbohydrate 7 g
%RDI
- Iron 14.0
- Folate 18.0
- Calcium 6.0
- Vitamin A 6.0
- Vitamin C 8.0
