Prep 20 mins
Cook 20 mins
A lowfat, heart-healthy way to eat firm-fleshed fish. Uses widely available Indian curry spices to enhanced the good flavors of the fish while burying any "fishy" flavors and smells.
- 2 tablespoons curry powder (I use S&B brand, but any curry powder you like is fine)
- 2 tablespoons all-purpose flour, divided
- 2 teaspoons salt, divided
- 2 lbs salmon (or a firm fleshed white fish)
- 1 tablespoon vegetable oil
- 2 cups frozen vegetables (spinach, peas, corn, green beans, etc)
- 1⁄2 onion
- 1⁄2 cup water
- 1⁄4 cup plain yogurt (optional)
- 1 teaspoon cayenne pepper (optional)
- Cut your fish into square blocks about one-inch on all sides. Pat try with a paper towel.
- On a plate, combine 1 tbs flour with 2 tbs curry powder and 1 tsp salt. Mix well.
- Heat either a grill or a frying pan with some oil.
- Dredge the fish in the flour/salt/curry mix.
- Fry or grill on all sides until browned. If you cut your blocks small, only brown on 4 sides.
- To make the vegetable side dish, dice some onions and brown them in the hot oil.
- Take the left over flour/curry mixture and add it to the oil and cook for maybe 1 minute.
- Add 1/2 cup of water and let come to a boil.
- Add some frozen peas, green beans or whatever. Fresh works, too, but I can't tell the difference once it's cooked, so go with the frozen.
- Optionally, turn off heat and add the plain yogurt. The yogurt makes it creamier and less spicy. If you like spicy, but also like the yogurt, add some cayenne pepper.