Spicy Fish Curry
|Fish fillets||700 Gram (Salmon, Cod Or Monkfish)|
|Olive oil spray||1|
|Onions||2 , thinly sliced|
|Garlic||6 Clove (30 gm), finely diced|
|Ground coriander||1⁄2 Teaspoon|
|Cayenne pepper||1 Teaspoon|
|Ground ginger||1⁄2 Teaspoon|
|Tomatoes||3 , seeded and chopped|
|Leaf spinach||225 Gram, stems removed|
|Freshly ground black pepper||To Taste|
|Low fat greek yogurt||150 Gram|
Cut the fish into 2.5 cm cubes.
Lightly spray a non-stick frying pan with olive oil, add the fish and fry until just cooked, this should take about 3 minutes.
Remove and set aside.
Spray a little more oil on to the pan and fry the onions until they are soft but not coloured, then add the garlic and spices and cook for a further 5 minutes.
Add the tomatoes and spinach and cook until the spinach has wilted.
Season with black pepper, then add the yogurt.
Bring to the boil and simmer for 5 minutes.
Return the fish to the sauce and heat through.
Serve immediately with some brown rice.
Calories 250 Calories from Fat 45
% Daily Value*
Total Fat 5 g8%
Saturated Fat 0.24 g1.2%
Trans Fat 0 g
Cholesterol 116.8 mg38.9%
Sodium 232 mg9.7%
Total Carbohydrates 19 g6.3%
Dietary Fiber 5 g19.9%
Sugars 7.4 g
Protein 36 g72.4%
Vitamin A 132.2% Vitamin C 60.8%
Calcium 25.1% Iron 14.7%
*Based on a 2000 Calorie diet