Recipe courtesy of Maya Kaimal

Fish with Mustard Seeds

  • Total: 40 min
  • Prep: 10 min
  • Cook: 30 min
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Ingredients

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

Directions

  1. Preheat oven to 350 degrees F.
  2. Cut fish into strips 2 inches wide. Rub on all sides with mixture of red pepper, turmeric, 1 teaspoon salt, and lemon juice. In a nonstick frying pan heat 1 tablespoon oil over medium heat and lightly brown the fish in 2 batches if necessary, placing skin side down and turning after 1 or 2 minutes. Remove fish from pan and set aside.
  3. In the same pan wiped clean, over medium heat, fry onion in 2 tablespoons oil until light brown. Add garlic and mustard seeds and stir for 1 minute. Add tomatoes and spice mixture and fry until tomatoes become very soft and break up. Add cilantro and salt and continue stirring until the mixture becomes a paste.
  4. Remove from heat, add yogurt, and stir to blend.
  5. Arrange fish in a single layer in a baking dish. Pour sauce over fish, cover with aluminum foil, and bake in preheated oven for 20 minutes until opaque.
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