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Fish In Low Fat Curry

VIEWS 1342

Energy (kcal)- 180

Protein (g) - 10.5

Carbohydrate (g)- 15

Fat (g) - 5

Khyati's Health-O-Meter Says:

Fish in a low fat sauce is not only high in protein but also low in calories, containing healthy fats. More importantly, fish is the best lean protein meat that can be consumed in any form. Grilled sauteed or fish in low fat sauce and essential nutrients from the added vegetables, makes it an ideal dish for weight management.

INGREDIENTS

  • Fish - 50 g
  • Finely chopped onion - 1 small 
  • Garam masala powder- 1/2 tsp
  • Dried chilli pepper flakes (or chopped fresh chilli pepper to taste) - 1 tsp
  • Garlic cloves, crushed - 1 nos. 
  • Chopped pureed tomatoes - 2 nos. 
  • Salt - as per taste
  • Pepper - 1/2 tsp
  • Lemon juice - squeeze as per taste
  • Oil - 1 tsp

DIRECTIONS
Step 1 Cook the fish until tender. When the fish is nearly cooked, add the onion, peppers, garam masala, garlic, and chilli and stir-fry for a few minutes.  Step 2 Now add the tomatoes, salt and pepper and a dash of lemon juice.  Step 3 Bring to the boil then simmer very slowly for an hour or so until the sauce is reduced by half to give a thick consistency and concentrated flavor. Step 4 Serve Hot. 

Fish In Low Fat Curry - BY KHYATI RUPANI

10 FEB 2018
VIEWS 1342

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