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Mild Coconut Fish Curry

 

81

Yield

4

servings

Prep

10

min

Cook

20

min

Ready

30

min

Trans-fat Free, High Fiber
 

Ingredients

3 tablespoons sunflower oil
5 each shallots
sliced
*
4 each garlic cloves
chopped
1 tablespoon mustard seeds
1 ½ pounds fish
boned, cubed
1 teaspoon fenugreek
whole
1 x cinnamon
*
1 teaspoon tamarind
*
1 tablespoon turmeric
5 ounces coconut
grated, creamed

Directions

Heat the oil and fry the shallots, garlic and mustard seeds for 1 to 2 mins.

Dust the fish with flour and briefly seal both sides in the hot oil.

Add the rest fo the spices and tamarind pulp, dissolved in enough water ( here is where I used the coconut milk) to cover the fish.

Simmer, covered, for 20 minutes, ( omit this next step if using the coconut milk) then stir in the grated coconut until almalgamated into the sauce.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 229g (8.1 oz)
Amount per Serving
Calories 55459% of calories from fat
 % Daily Value *
Total Fat 36g 56%
Saturated Fat 22g 109%
Trans Fat 0g
Cholesterol 143mg 48%
Sodium 242mg 10%
Total Carbohydrate 5g 5%
Dietary Fiber 7g 27%
Sugars g
Protein 88g
Vitamin A 7% Vitamin C 8%
Calcium 15% Iron 18%
* based on a 2,000 calorie diet How is this calculated?

 

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