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Diabetes Forecast

The Healthy Living Magazine

Spicy Fish With Tamarind Sauce

Per Serving

Spicy Fish With Tamarind Sauce

Makes: 4
Serving Size: 4 oz.
Calories 275
Fat 14 g
Saturated Fat 2.2 g
Trans Fat 0 g
Carbohydrate 12 g
Fiber 2 g
Sugars 5 g
Cholesterol 75 mg
Sodium 65 mg (without added salt)
Protein 26 g
Choices: Vegetable 2, Lean meat 3, Fat 2
  • Makes: 4
  • Serving Size: 4 oz.
  • Preparation Time: 10 minutes
  • Cooking Time: 25 minutes

Ingredients

1 tsp. black or yellow mustard seeds
1-2 dried red chilies
2 Tbsp. tamarind paste
1/2 cup warm water
1 Tbsp. olive oil
2 med. onions, sliced
2 cloves garlic, minced
2 tsp. grated fresh ginger
2 tsp. curry powder
Salt to taste
1 lb. thick fish fillets such as salmon, halibut, or cod, cut into 4 pieces

Directions

  1. Grind the mustard seeds and chilies in a spice or coffee grinder. Set aside.
  2. In a small bowl, mash together the tamarind paste and warm water until the water is very brown. Strain in a fine sieve, pressing out any solids. Discard the solids; retain the liquid. Set aside.
  3. Heat the oil in a large skillet over medium heat. Add the onion and garlic and sauté for 5 minutes. Add the ginger and sauté for 2 minutes. Add the curry powder and mustard-chili mixture. Sauté for 1 minute. Add the tamarind water and a dash of salt. Add the fish fillets, nestling them into the onion mixture. Cover, lower heat to a simmer, and cook for 10 minutes or until the fish is cooked through. Serve the fish with the sauce.
 
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