Recipe: Indian Curry Fish
This would go well with brown basmati rice, vegetables, and whole-grain chapatis
1 pound (500 grams) firm white fish or other firm fish fillets such as cod, flounder, salmon, red snapper, mahi mahi; cut in four portions, rinsed and patted dry
1 teaspoon (5 grams) salt
1 teaspoon (5 grams) powdered turmeric
2 cups (½ litre) yogurt, beaten lightly
½ teaspoon (2 ½ grams) salt
3 tablespoons (45grams) ghee (clarified butter) or olive oil, divided
1 teaspoon (5 grams) cumin seeds
½ teaspoon (3 grams) asafoetida
2 teaspoons (10 grams) grated fresh ginger root, or 1 teaspoon (5 grams) ginger powder
2 teaspoons (10 grams) coriander powder
½ teaspoon (3 grams) salt
8 ounces (250 ml) water
1 teaspoon (5 grams) garam masala (spice mixture)
4 fresh green chilies, cut in half, seeds removed
2 tablespoons (30 grams) chopped fresh cilantro (coriander) leaves
Sprinkle fish fillets with salt and turmeric; set aside.
Whisk yogurt and salt together. Set aside.
Heat 2 tablespoons (30 grams) of the ghee or oil in a large heavy skillet or frying pan over medium heat. Fry the fish till lightly browned. Remove and place on paper towels to drain. Wipe out pan.
Heat the remaining ghee or oil over medium heat in the same pan. Add the cumin seeds and cook, stirring, until they sizzle. Add asafoetida, cloves, and ginger and cook about 30 seconds.
Lower the heat to medium-low; add the yoghurt. Cook, stirring, till the sauce browns slightly. Add the coriander powder, stirring well.
Dissolve the ½ teaspoon (3 grams) salt in the 8 ounces (250 ml) water. To the pan, add the salted water and stir to blend. Add the fish and bring to a simmer. Simmer, covered, on low heat until fish is almost cooked through, and the sauce thickens, about 15-20 minutes.
Add the garam masala, chilies and cilantro (coriander) leaves. Stir gently to mix without breaking fish. Cook, covered, on low heat until fish is cooked through.
As always, be sure to check out Nutrition U Can Live With for more delicious and healthy recipes geared towards those with Parkinson’s Disease!
Per Serving: 278 Calories; 16g Fat (50.7% calories from fat); 25g Protein; 9g Carbohydrate; 2g Dietary Fiber; 91mg Cholesterol; 667mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 1/2 Non-Fat Milk; 3 Fat; 1/2 Other Carbohydrates.