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Mustard Fish Curry

This spicy fish curry is very filling while being low in calories but high in protein. Everybody will love it.

Fish curry is one of my favorites. I usually make it every weekend. This curry goes so well with any type of rice, your whole family will love it. The dish also looks so elegant and can be a perfect dinner especially if you have guests over. It will definitely bring in some complements.

By the look of it, this dish seems complex but it’s actually very easy to make. It’s a very healthy meal that is full of quality protein and other beneficial nutrition. The mustard in it gives it a very unique flavor.

If you liked mustard sauce on your hot dog, you will probably like it as well.

Best type of fish for fish curry

For this curry, I used Pomfret fish. Not all fish go well in fish curry. You need to choose fish that stays solid after frying. Some fish do break and become like a scrambled egg. We don’t want that. Here are some fish that are best for curries-

  • Salmon 
  • Trout 
  • Tilapia 
  • Barramundi 
  • Snapper 
  • Pomfret 
  • Cod 
  • Halibut 
  • Basa 
  • Ling 

Recipe

Mustard Fish Curry

This spicy fish curry is very filling while being low in calories but high in protein. Everybody will love it.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 23 minutes
Course Main Course
Servings 4
Calories 230 kcal

Ingredients
  

  • 600 g fish
  • 1 cup onion
  • 1 cup tomato
  • 2 tbsp ginger and garlic
  • 3 piece bay leaf
  • 2 tsp mustard seed
  • 2 piece cinnamon
  • 5 piece cardamom
  • 1 tsp black paper
  • 1 piece star anise
  • 5 piece clove
  • 1 tsp fennel seed
  • ½ tsp turmeric powder
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1 tsp garam masala
  • 1 tsp paprika
  • 1 tsp chili flakes
  • 3 tsp salt
  • 1 tbsp olive oil

Instructions
 

  • Get the fish cuts, clean them and damp dry them.
  • Heat up a pan and put olive oil. Pan fry the fish on each side until they turn golden.
    600 g fish, 1 tbsp olive oil
  • In the meantime, collect all your spices. Cut the onion and tomato into small dice shapes.
  • When the fish is ready, put them on a plate and keep them aside.
  • On the same pan, roast all the whole spices. Then add the onion and stir.
    1 cup onion, 3 piece bay leaf, 2 tsp mustard seed, 2 piece cinnamon, 5 piece cardamom, 1 tsp black paper, 1 piece star anise, 5 piece clove, 1 tsp fennel seed
  • Once onion is fried, add other spices and salt. Give it a quick stir.
    2 tbsp ginger and garlic, ½ tsp turmeric powder, 1 tsp cumin powder, 1 tsp coriander powder, 1 tsp garam masala, 1 tsp paprika, 1 tsp chili flakes, 3 tsp salt
  • Add the tomato and keep stirring.
    1 cup tomato
  • After the tomato is cooked and a thick paste is formed, add some boiling water and stir it until it mixes well.
  • Add the fish in and let it simmer for a few minutes. Then garnish with the herbs and it's ready to serve. Squish a slice of lemon if you like.

Notes

Best to serve with a bowl of basmati rice.

Nutrition

Calories: 230kcalProtein: 32gCarbs: 11gFat: 7g
Keyword Curry, Dinner
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