4
1 rating

Fish curry with Mustard

Ingredients

  • 2 Pounds firm-fleshed fish such as salmon, swordfish, mahi-mahi, cut into 4-inch pieces
  • 2 Teaspoons turmeric
  • salt to taste
  • 1 Teaspoon black mustard seed
  • 1 Teaspoon yellow mustard seed
  • 1 Teaspoon poppy seeds
  • 3 green chiles, 1 left whole, 1 halved lengthwise, and 1 seeded and slivered thinly
  • 1/4 Cup shredded unsweetened coconut
  • 1/4 Cup water
  • 1 onion, quartered
  • 1 piece (1 1/2 inches) fresh ginger, thinly sliced
  • 2 Tablespoons plain Greek Yogurt
  • 2 Tablespoons sunflower oil

Directions

1. In a bowl, combine the fish, 1 teaspoon of the turmeric, and the salt.

2. In a coffee grinder or a spice grinder, combine the black and yellow mustard seeds and poppy seeds. Grind them until smooth. Transfer to a bowl.

3. In a food processor, combine 1 green chile, the coconut, and water. Work the mixture until it is a paste. Transfer to a bowl. Add 1/2 teaspoon turmeric and generous pinch of salt.

4. In the food processor, work the onion and ginger to a rough paste. Transfer to a bowl. Stir in the yogurt, 1/2 teaspoon turmeric, and generous pinch of salt.

5. In a large skillet over medium-high heat, heat the mustard or sunflower oil. Add the fish and cook for 3 to 5 minutes until the fish turns opaque. Add the halved green chile. Continue cooking for 30 seconds. Add the mustard paste, onion paste, and mustard oil, if using.

6. Cover and cook over medium-low heat for 7 minutes. Uncover and continue cooking for 2 minutes or until the fish is cooked through. Garnish with slivered chiles and serve with rice.

Nutritional Facts
Servings4
Calories Per Serving338
Total Fat13g20%
Sugar4gN/A
Saturated5g24%
Cholesterol167mg56%
Protein45g89%
Carbs10g3%
Vitamin A142µg16%
Vitamin B121µg23%
Vitamin B61mg53%
Vitamin C85mg100%
Vitamin E3mg16%
Vitamin K6µg7%
Calcium71mg7%
Fiber3g10%
Folate (food)28µgN/A
Folate equivalent (total)28µg7%
Iron4mg23%
Magnesium95mg24%
Monounsaturated4gN/A
Niacin (B3)14mg72%
Phosphorus380mg54%
Polyunsaturated3gN/A
Potassium1192mg34%
Riboflavin (B2)0.2mg12.3%
Sodium778mg32%
Thiamin (B1)0.1mg7.3%
Zinc2mg10%