by: Jenny Mathers

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. http://www.nutritiondata.com/facts-B00001-01c213u.html

If you are cooking for small children, or are pregnant purchase locally caught fish. See the http://www.epa.gov/waterscience/fishadvice/advice.html Fish Advisory Board for more information on this subject.