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Indian Fish Curry

Indian Fish CurryIndian Fish Curry - Pan after finished baking.
Calories 250 (28% from fat)
Fat 8 gram
Saturated Fat 1.3 gram
Trans Fat 0 gram
Cholesterol 56 mg.
Sodium 525 mg.
Carb. 11 gram
Fiber 1.6 gram
Sugar 4 gram
Sugar Alcohol 0 gram
Protein 33 gram

Ingredients


2 tsp. Dijon mustard

1 tsp. back pepper, ground

1/2 tsp. salt

1 Tbsp. olive oil

2 lbs. white fish fillets about 1 inch thick
(We used snapper.)

buttery cooking spray


2 1/2 cups onion, coarsley chopped

4 cloves (4 tsp.) garlic, minced

3 Tbsp. ginger paste
(You can use fresh ginger root, peeled and minced.)

10 cashew halves


1 Tbsp. olive oil

1/2 tsp. cayenne pepper, ground

1/2 tsp. turmeric, ground

1 tsp. cumin, ground

1 tsp. coriander, ground

1/2 tsp. salt

1 tsp. white sugar

3/4 cup chopped tomato, no salt added

1/4 cup fresh cilantro, chopped


Indian curry recipes like this tend to be very spicy/hot. We toned it down quite a bit and removed much of the fat from the original. If you want it very mild, simply eliminate the cayenne pepper in the ingredients.

1. Mix together the mustard, pepper, salt and olive oil in a large bowl. Coat the fish fillets, turning them to cover.

2. Lightly coat a 9x13 baking dish with buttery cooking spray. Then lay the fillets flat in that dish. Put the fillets in the refrigerator to marinate for 30 minutes.

Indian Fish Curry - Raw Fish

3. Put the onion, garlic, ginger and cashews in a food processor or blender. Pulse until it forms a paste.

4. Preheat oven to 350 degrees Fahrenheit.

5. Heat a non-stick frying pan over medium-low heat. Add 1 tablespoon olive oil. Stir in the paste and cook for 2 minutes.

6. Mix in the cayenne pepper, turmeric, cumin, coriander, 1 teaspoon salt and sugar. Cook and stir for another 5 minutes. Then mix in the chopped tomatoes.

7. Take the fillets out of the refrigerator and spread the sauce evenly across the top.

Indian Fish Curry - Covered before baking.

8. Cover the baking dish with aluminum foil and bake at 350 degrees Fahrenheit for about 30 minutes, until the fish flakes easily. Sprinkle chopped cilantro across the top for a garnish.

Yield: 6 Servings


Indian Fish Curry

Indian Fish Curry


This is a Freezer Friendly Recipe!

You can freeze individual portions for easy re-heating later.

Microwave on high for approximately 2-3 minutes. Keep the container open a little to allow steam to escape.


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