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Curried Fish And Rice

the.instructor's picture
  Romaine 3⁄4 Pound (1 Small Head)
  Lettuce 1 , cored, rinsed, and crisped
  Sliced green onions 1 Cup (16 tbs)
  Red bell pepper 1 Large, stemmed, seeded, and finely chopped
  Salad oil 2 Tablespoon
  Curry powder 2 Teaspoon
  Unflavored yogurt 1 1⁄2 Cup (24 tbs)
  Water 1⁄3 Cup (5.33 tbs)
  Cooked white rice/Cooked brown rice 2 1⁄2 Cup (40 tbs)
  Chilean sea bass fillet 1 1⁄2 Pound (Each 3/4 To 1 Inch Thick, 4 Fillets)

Finely slice 1/3 of the lettuce.
Arrange remaining whole leaves on a platter; mound shreds over half of leaves.
In a 10 to 12-inch nonstick frying pan over medium-high heat, stir onions and bell pepper in half the oil until onions are limp, 8 to 10 minutes.
Add curry powder; stir 1 minute.
Put vegetables in a bowl and mix with yogurt and water; set aside 1 1/4 cups.
Stir remaining yogurt mixture with rice, then mound rice on shredded lettuce.
Add remaining oil to pan over medium-high heat.
Add fish; cook, turning once, until slightly translucent but still moist in center (cut to test), 6 to 7 minutes.
Place fish on whole lettuce leaves.
Spoon reserved yogurt sauce on fish.

Recipe Summary

Difficulty Level: 
Main Dish
Rice, Fish

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Average: 4.1 (17 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1926 Calories from Fat 525

% Daily Value*

Total Fat 59 g91.3%

Saturated Fat 12.8 g63.8%

Trans Fat 0.5 g

Cholesterol 323 mg107.7%

Sodium 686.3 mg28.6%

Total Carbohydrates 186 g62%

Dietary Fiber 27.1 g108.3%

Sugars 32.8 g

Protein 161 g322.4%

Vitamin A 1352% Vitamin C 668.3%

Calcium 87% Iron 121.5%

*Based on a 2000 Calorie diet

Curried Fish And Rice Recipe