Recipe: Fish Fillets in a Quick Curry Sauce
- 1 1/3 pounds fish fillet (cod, rockfish, halibut)
- ¾ teaspoon salt
- ¼ teaspoon ground black pepper
- Scant ½ teaspoon cayenne pepper
- ¼ teaspoon ground turmeric
- 2 cups whole or reduced-fat milk
- ¼ cup fine, dry bread crumbs (fresh or prepared)
- 3 tablespoons unsalted butter, divided
- 2 tablespoons prepared curry powder
- ½ teaspoon ground cumin
- 1-½ tablespoons flour
- 2 tablespoons finely chopped cilantro or parsley
- 1-½ tablespoons fresh lemon juice
- Hot, white basmati rice
1. Preheat oven to 450 degrees. Cut the fish into 4 serving pieces and put into a baking dish. Put salt, black and cayenne peppers and turmeric in a 2-cup measure. Whisk a little milk into the spices to blend, then whisk in remaining milk. Pour over fish and set aside 15 minutes.
2. Line a large baking dish with aluminum foil and set aside. Spread bread crumbs on a plate. Lift fish out of milk and dust both sides with bread crumbs. (Reserve milk.) Set in prepared baking dish and dot with 1 tablespoon butter. Bake about 12 minutes per inch of thickness, or until cooked through.
3. While the fish is baking, pour milk marinade into a measuring cup and warm in a microwave, or warm in a saucepan on the stove. In a separate saucepan, heat 2 tablespoons butter over medium heat. When bubbling, whisk in curry powder and cumin. Stir briefly, then whisk in flour and cook 1 minute. Whisk warm milk into the pan. When sauce is beginning to bubble, reduce heat and simmer 5 minutes. Stir often to keep sauce from sticking to the pan. Stir in cilantro or parsley and lemon juice. Spoon some of sauce over fish and serve the remaining in a bowl to the side to spoon over fish and rice.
Data per serving
Calories 332
Protein 32.76g
Fat 15.08g
Carbohydrates 15.48g
Sodium 670mg
Saturated fat 8.49g
Monounsaturated fat 4.30g
Polyunsaturated fat 1.04g
Cholesterol 97.06mg
From "Madhur Jaffrey's Quick & Easy Indian Cooking."