Curried catfish with coriander cream

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PREP TIME

10 min

Makes

2 servings

* PLUS Cooking time: 14 minutes
Curried catfish with coriander cream

© Royalty-Free/Masterfile


Ingredients

  • 1 tbsp curry powder
  • 1 tbsp vegetable oil
  • 1/4 tsp cinnamon
  • 1 pinch salt
  • 1 pinch ground cloves
  • 1 garlic clove , minced
  • 1 tsp grated fresh ginger
  • 2 large tilapia fillets
  • 1 tbsp vegetable oil or butter
  • 1 onion , chopped
  • 1/3 cup plain yogurt or sour cream
  • 1/3 cup chopped fresh cilantro

Instructions

  • In a small bowl, stir curry powder with oil, cinnamon, salt, cloves, garlic and ginger. Rub mixture all over fish.
  • Melt half of butter in a large, non-stick frying pan over medium heat. If using oil, pour half into frying pan. When hot, add onion. Stir often until soft and light golden, 5 minutes, then push to side of pan.
  • Melt remaining butter in pan or add oil, then add fish. Cover and cook, 4 minutes. Using a wide spatula, turn fish over and continue cooking until a knife tip inserted into thickest part of fish comes out warm, about 4 more minutes. It’s OK if onion becomes dark golden. Using a wide spatula, remove only the fish to dinner plates. Reduce heat to low. Add yogurt and coriander to onion. Stir until heated through, about 30 seconds. Spoon over fish.

Nutrition (per serving)

  • Calories
  • 502,
  • Protein
  • 63 g,
  • Carbohydrates
  • 10 g,
  • Fat
  • 22 g,
  • Fibre
  • 2 g,
  • Sodium
  • 377 mg.

This mild, meaty white fish is perfect for soaking up spicy Indian flavours. Catfish is also environmentally friendly – it’s farmed in inland pools. The Monterey Bay Aquarium Seafood Watch Program in California calls it the “best choice” to buy.