Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Indian Fish

Preparation Method

Stephen Ceideburg
1/2 ts To 3/4 ts cayenne pepper
3 tb Mustard oil or light olive
-oil
1 lb Fresh salmon or red snapper
-filet
1/2 c Broccoli florets
1/4 c Red bell pepper julienne
1/2 c Peeled, sliced carrots
1/4 c Petite peas, fresh or frozen
5 Whole cloves
1 Two-inch piece cinnamon
-stick, broken
2 Green cardamom pods
1 Bay leaf
1/2 c Finely chopped onion
2 ts Grated fresh ginger
1 tb Dijon-style mustard
4 tb Unflavored yogurt
1/2 ts Salt
2 ts Lemon juice
Fresh mint leaves for
-garnish

This bountiful combination of fish, simmered with plenty of fresh vegetables, comes from the bay of Bengal. The whole spices used in the recipe are not meant to be eaten; remove them just before serving.

Combine cayenne and tablespoon of the oil and rub over fish. Cover and marinate for 15 minutes. Meanwhile, combine broccoli, bell pepper, carrots and peas in a steamer over boiling water. Steam until crisp-tender, about 4 minutes.

Heat remaining 2 tablespoons oil in a large, heavy skillet over medium-high heat. Add cloves, cinnamon, cardamom and bay leaf. Cook, stirring until fragrant, about 1 minute. Add onion and ginger; cook until onion is soft, about 3 minutes. Add fish in single layer. Stir in mustard. Cook for about 1 minute per side. Stir in yogurt and salt. Simmer over low heat stirring constantly, for 3 or 4 minutes. Mix in steamed vegetables. Transfer fish into a heated serving platter. Spoon sauce and vegetables over. Sprinkle with lemon juice and mint leaves.

PER SERVING (4 servings): 260 calories 25 g protein, 7 g carbohydrate, 15 g fat (2 g saturated), 60 mg cholesterol, 428 mg sodium, 2 g fiber.

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