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
- Preheat oven to 350 degrees F.
- 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.
- 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.
- Remove from heat, add yogurt, and stir to blend.
- 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.