Fish with Mustard Seeds

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2 pounds fish fillets (cod, halibut)

1/4 teaspoon ground red pepper (cayenne)

1/4 teaspoon ground turmeric

1 teaspoon salt

2 teaspoons fresh lemon juice

1 tablespoon vegetable oil plus 2 tablespoons, to fry

1 cup finely chopped onion

2 teaspoons minced garlic

1 teaspoon mustard seeds, coarsely ground with a mortar and pestle

1 cup chopped fresh tomatoes

Spice Mixture:

1 teaspoon ground coriander

1 teaspoon ground cumin

1/4 teaspoon ground turmeric

1/4 teaspoon ground red pepper (cayenne)

1/8 teaspoon cinnamon

1/8 teaspoon ground cloves

1/8 teaspoon ground cardamom

3 tablespoons chopped cilantro (fresh coriander)

1 teaspoon salt

1/2 cup plain low-fat yogurt