Fish Yogurt Curry
|Vegetable oil||3⁄4 Cup (12 tbs)|
|Skinless boneless salmon/Skinned boned turbot / other firm-fleshed fish||1 1⁄2 Pound, cut into large bite-size pieces|
|Onions||2 Large, peeled and grated|
|Garlic||8 Clove (40 gm), pressed|
|Fresh root ginger piece||1 1⁄2 Inch, grated|
|Cumin seeds||1 Teaspoon|
|Chili powder||1 Teaspoon|
|Plain yogurt||1 Cup (16 tbs)|
|Saffron powder||1⁄8 Teaspoon|
Heat 1/2 cup of the oil in frying pan over medium heat.
When hot, fry the pieces of fish until they are lightly browned on all sides.
Drain and reserve them.
Add the rest of the oil to the pan and fry the onions over medium-low heat until they begin to turn golden.
Add the garlic, ginger, cumin, turmeric, and chili powder and fiy for 2 minutes.
Add the yoghurt, salt, sugar, and saffron; bring to a boil, lower the heat, and simmer gently for 10 minutes.
Add the fish, cover, and cook for 2-3 minutes to heat it through.
Calories 719 Calories from Fat 375
% Daily Value*
Total Fat 42 g64.9%
Saturated Fat 7.4 g37%
Trans Fat 0 g
Cholesterol 180.7 mg60.2%
Sodium 252.1 mg10.5%
Total Carbohydrates 16 g5.2%
Dietary Fiber 2.3 g9.4%
Sugars 7.2 g
Protein 72 g143.8%
Vitamin A 8.3% Vitamin C 17.9%
Calcium 15.8% Iron 12.9%
*Based on a 2000 Calorie diet