This low fat fish recipe is delicious, can be made easily and
contains only 3.61 grams of fat. Try it out today.
Mild Fish Curry
Ingredients:
2 cups of Fish or Vegetable stock
1 tspn of Chili Powder
2 Potatoes
1 1/3 Tblspns Corn Flour
3 cups of Water
1 cup of Frozen Peas
1 cup of Jasmine and Basmati Rice
2 tspns Korma Curry Paste (mild)
9 Tblspns Non Fat Plain Yogurt
1 1/8 lb or 500 g Raw Perch
Method:
1. If you are using stock cubes to cook this low fat fish
recipe, combine the stock cube with water in a cup. Add in the
curry paste, corn flour and chili powder. Mix thoroughly and
leave for 10 minutes to sit and combine.
2. Peel and wash potato and cut into bit sized portions. Rinse
the rice and cook in a rice cooker or if using a saucepan, add 2
cups of water for every cup of rice. Cook until the rice has
absorbed the water, stir thoroughly. Wait until the water has
boiled off. Take off the burner.
3. Add the fish whole or in pieces to a frying pan, add the
stock mixture and potato and water. Cook with the lid on for 10
minutes or until the fish meat has turned white.
4. Take the lid off and cook until potato is soft. Add in the
yogurt and peas and cook for a couple of minutes. Take off the
burner.
5. Serve the rice and fish curry together.
Serves 4.
This low fat fish recipe contains:
257.37 calories.
28.26 calories come from fat.
3.61 g fat
1.03 g saturated fat
115.77 mg cholesterol
372.99 mg sodium
1079.80 mg potassium
24.35g carbohydrates
2.14 g sugar
2.97 g fiber
32.37 g protein
Note: These values are only averages.
Diet Tips:
This low fat fish recipe has a medium to high amount of
cholesterol in it depending on the type of fish you use. It
represents just over a 1/3 of your daily intake of cholesterol.
To lower the cholesterol levels of this recipe substitute the
fish for lean chicken breast. This recipe has about 3.61 g of
fat in it which represents about 6% of your daily intake of fat.
The fish we selected for this recipe also contains about 12 mg
of alpha linolenic acid, 79 mg of eicosapentaenoic acid and 174
mg of docosahexaenoic acid which are omega 3 fatty acids.
[1]
If you are cooking for small children, or are pregnant purchase
locally caught fish. See the
Fish Advisory Board
for more information on this subject.
Date Written: 13th February 2006.
About the author:
I hope that you've enjoyed part II of this article detailing my
low fat fish recipe. You can see my site
Savvy Fat Burning Foods here. I encourage all
those wishing to lose weight to seek individual advice from a
dietitian, doctor or health care professional.