Curried Fish and Veggies

Curried fish is a terrific, low-calorie dish. It can get your metabolism going. Here's how I prepare it for three servings with a side dish.

Ingredients:

  • 3 Basa fillets
  • 2 red peppers (sliced)
  • 1 large onion (chopped)
  • 2 sticks celery sliced)
  • 2 cups bean sprouts
  • 1 lime
  • 1 tbsp. fish sauce
  • 1 tbsp. sambal oelek
  • 2 tbsp. curry
  • 1 tbsp. cumin
  • 2 tsp. chopped ginger
  • 2 tsp. crushed garlic
  • 1 cup coconut milk
  • 1 cup mango juice
  • 1 teaspoon butter
  • 1/2 cup cilantro
  • Salt and pepper to taste

Calorie count: 200 calories per serving

Prep the fish

Take the basa fillets and put them in a container to marinade. Add in 1 tbsp. curry, 1 tsp. ginger, 1 tsp. garlie, sambal oelek, mango juice, fish sauce and the juice of 1 lime. Let it marinade for 2 hrs. to 8 hrs.

Cook the veggies

Use a non-stick frying pan set to medium heat. Put in the butter; cumin; remaining garlic, ginger and curry. When they're sizzling, add in diced onion and sliced peppers. Leave it so that the onion and peppers sear/brown before you stir them. Chop the celery in long thin sticks and add them. When they start to soften make room in the pan for the fish.

Cook the fish

Take the fillets out from the marinade and put it into the frying pan in direct contact with the frying pan surface. When the fish cooks through on one side, flip the fillets and add the coconut milk. If the fish is cooked before the marinade (see below), remove the fish fillets and put them into tin foil to let them rest before serving.

Condense the marinade

Put a small sauce pan on high heat. Pour the remaining marinade into the sauce pan and set to a rolling boil for 10 minutes until it thickens. Add it to the curry and stir it in. Add the cilantro just before serving.

Serving

I used a broiled chapati (110 calories) as base on the plate. Then a layer of basmati rice (1/2 cup cooked is 80 calories). I used 1/3 of the bean sprouted on top of the rice; and then I used 1/3 of the curry and one fish fillet per serving.
Total calorie count per serving: 390 calories.

Variations

Hungry? Add more peppers (43 calories per) or onions (64 calories per). Swap the mango juice for tomato juice (22 calorie per serving savings).

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