Fish with Mustard Seeds
Source of Recipe
Maya Kaimal MacMillan
List of Ingredients
2 pounds fish fillets (cod, halibut)
1/4 teaspoon cayenne pepper
1/4 teaspoon ground turmeric
1 teaspoon salt
2 teaspoons fresh lemon juice
1 tablespoon + 2 tab. oil
1 cup finely chopped onion
2 teaspoons minced garlic
1 teaspoon mustard seeds, coarse ground
1 cup chopped fresh tomatoes
3 tablespoons chopped cilantro
1 teaspoon salt
1/2 cup plain lowfat yogurt
SPICE MIXTURE:
1 teaspoon ground coriander
1 teaspoon ground cumin
1/4 teaspoon ground turmeric
1/4 teaspoon ground cayenne
1/8 teaspoon cinnamon
1/8 teaspoon ground cloves
1/8 teaspoon ground cardamomRecipe
Preheat oven to 350ºF. Cut fish into strips 2 inches wide. Rub on all sides with mixture of red pepper, turmeric, 1 teaspoon salt, and lemon juice. In a nonstick frying pan heat 1 tablespoon oil over medium heat and lightly brown the fish in 2 batches if necessary, placing skin side down and turning after 1 or 2 minutes. Remove fish from pan and set aside.
In the same pan wiped clean, over medium heat, fry onion in 2 tablespoons oil until light brown. Add garlic and mustard seeds and stir for 1 minute. Add tomatoes and spice mixture and fry until tomatoes become very soft and break up. Add cilantro and salt and continue stirring until the mixture becomes a paste. Remove from heat, add yogurt, and stir to blend. Arrange fish in a single layer in a baking dish. Pour sauce over fish, cover with aluminum foil, and bake in preheated oven for 20 minutes until opaque.
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