Total Time
40mins
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.

Ingredients Nutrition

  • 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)
  • 12 onion
  • 12 cup water
  • 14 cup plain yogurt (optional)
  • 1 teaspoon cayenne pepper (optional)

Directions

  1. Cut your fish into square blocks about one-inch on all sides. Pat try with a paper towel.
  2. On a plate, combine 1 tbs flour with 2 tbs curry powder and 1 tsp salt. Mix well.
  3. Heat either a grill or a frying pan with some oil.
  4. Dredge the fish in the flour/salt/curry mix.
  5. Fry or grill on all sides until browned. If you cut your blocks small, only brown on 4 sides.
  6. To make the vegetable side dish, dice some onions and brown them in the hot oil.
  7. Take the left over flour/curry mixture and add it to the oil and cook for maybe 1 minute.
  8. Add 1/2 cup of water and let come to a boil.
  9. 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.
  10. 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.

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