This Indian fish curry is a very spicy dish. The recipe was inspired by a Bengali fish recipe my mother used to make in India.
Ingredients
- 3 tablespoons canola oil, divided
- 2 teaspoons Dijon mustard
- 1 teaspoon ground black pepper
- 1 ½ teaspoons salt, divided
- 4 white fish fillets
- 1 medium onion, coarsely chopped
- 4 cloves garlic, roughly chopped
- 1 (1 inch) piece fresh ginger root, peeled and chopped
- 5 cashew halves
- 2 teaspoons cayenne pepper, or to taste
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon white sugar
- ½ teaspoon ground turmeric
- ½ cup chopped tomato
- ¼ cup vegetable broth
- ¼ cup chopped fresh cilantro
Directions
Step 1
Mix 2 tablespoons oil, mustard, black pepper, and 1/2 teaspoon salt together in a shallow glass bowl. Add fish and turn to coat. Cover and refrigerate for 30 minutes.
Step 2
While the fish is marinating, combine onion, garlic, ginger, and cashews in a blender or food processor; pulse until mixture forms a paste.
Step 3
Preheat the oven to 350 degrees F (175 degrees C).
Step 4
Heat remaining 1 tablespoon oil in a skillet over medium-low heat. Add cashew paste; cook and stir until fragrant, 1 to 2 minutes. Add cayenne pepper, remaining 1 teaspoon salt, cumin, coriander, sugar, and turmeric; cook and stir for 5 minutes. Stir in tomato and broth.
Step 5
Remove fish from marinade and shake off excess; discard remaining marinade. Arrange fish in a baking dish and pour sauce over top.
Step 6
Bake, covered, in the preheated oven until fish flakes easily with a fork, about 30 minutes. Garnish with cilantro.
Tips
You can use frozen fish fillets for this recipe, just thaw them before use.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 338 | |
% Daily Value * | |
Total Fat14g | 17% |
Saturated Fat1g | 7% |
Cholesterol56mg | 19% |
Sodium2715mg | 118% |
Total Carbohydrate12g | 4% |
Dietary Fiber2g | 8% |
Total Sugars5g | |
Protein42g | |
Vitamin C10mg | 49% |
Calcium69mg | 5% |
Iron2mg | 11% |
Potassium940mg | 20% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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