Ingredients
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2 large tomatoes, coarsely chopped
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2 teaspoons ground cumin
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1 tablespoon ground turmeric
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½ teaspoon salt
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2 cups water
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1 tablespoon vegetable oil
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2 pounds thick whitefish fillets, cut into large chunks
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½ teaspoon mustard seeds
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½ teaspoon cumin seeds
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½ teaspoon black cumin seeds
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¼ teaspoon fennel seeds, lightly crushed
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¼ teaspoon fenugreek seeds
Directions
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Bring the tomatoes, cumin, turmeric, salt, and water to a boil in a four quart saucepan; reduce heat to medium and maintain a simmer.
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Heat the oil in a skillet over medium-high heat; cook the fish in the oiled skillet until golden brown, 2 to 3 minutes per side. Transfer the fish to the saucepan.
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Heat a separate skillet over medium heat, and toast the mustard seeds, cumin seeds, black cumin seeds, fennel seeds, and fenugreek seeds until fragrant, just a few seconds. Stir the spices into the saucepan. Simmer until the flavors integrate, about 10 minutes more. Serve hot.
Nutrition Facts (per serving)
| 367 | Calories |
| 18g | Fat |
| 6g | Carbs |
| 45g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 367 | |
| % Daily Value * | |
| Total Fat 18g | 23% |
| Saturated Fat 3g | 14% |
| Cholesterol 137mg | 46% |
| Sodium 418mg | 18% |
| Total Carbohydrate 6g | 2% |
| Dietary Fiber 2g | 6% |
| Total Sugars 3g | |
| Protein 45g | 90% |
| Vitamin C 12mg | 14% |
| Calcium 93mg | 7% |
| Iron 3mg | 17% |
| Potassium 1015mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
