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January 23, 2009, Newsletter Issue #100: Indian Seafood Recipe
1
Tip of the Week
Spicy Curried Fish and Veggies
(serves 4)
2 T veggie broth
1 large fish fillet, cooked and flaked
1 small onion, chopped
2 garlic cloves, minced
1 T ginger, freshly minced
¼ t hot pepper flakes
2 t curry powder
½ t ground cumin
1-1/2 c veggie broth, low sodium
variety
1 small cauliflower, cut into florets
2 small red potatoes, cubed
1/3 pound fresh green beans, halved
½ c crushed tomatoes, canned or
fresh
½ cup plain yogurt
Heat 2T veggie broth in large skillet
over medium heat.
Stir in flaked fish, onion, garlic,
ginger, and pepper flakes.
Cook until onions are clear (about 2-3
minutes), stirring occasionally.
Add curry powder and cumin. Stir.
Add one cup veggie broth and veggies.
Cover and cook over medium heat until
veggies are tender.
Add more broth, if needed.
Cook for 20 minutes.
Remove from heat and stir in yogurt.
If you want to prepare an entire
seafood meal, simply serve the Spicy Curried Fish and Veggies over a
cooked bed of brown rice. You can make it prettier by placing a few
sprigs of fresh parsley bordering the dish. (As a side note, parsley is great for the digestive system.) For dessert, have some
Mango Mousse and you are set. The wine of choice, if you are so
interested, could be a Merlot.
This is a heart healthy recipe that is
low in carbohydrates, calories, and fat. And, it is high in protein.
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