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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (305g) Recipe makes 4 servings The following items or measurements are not included below: kingfish |
||
| Calories 146 | ||
| Calories from Fat 71 | (48%) | |
| Amount Per Serving | %DV | |
| Total Fat 7.9g | 12% | |
| Saturated Fat 1.0g | 5% | |
| Monounsaturated Fat 2.4g | ||
| Polyunsaturated Fat 4.2g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 18mg | 0% | |
| Potassium 621mg | 17% | |
| Total Carbohydrate 18.5g | 6% | |
| Dietary Fiber 4.1g | 16% | |
| Sugars 8.5g | ||
| Protein 3.2g | 6% | |
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Baked King Fish/ Cod in Tomato sauce
SERVES 4
Ingredients
- 900 g kingfish or cod steaks
- salt
- 1/2 teaspoon chili powder (cayenne)
- 1/4 teaspoon turmeric powder
- 2 tablespoons vegetable oil (the original recipe says 9 tblsp)
- 1 teaspoon fennel seed
- 1 teaspoon mustard seeds
- 3 onions, chopped
- 6 cloves garlic, chopped
- 1/2 inch gingerroot, chopped (optional)
- 2 1/2 teaspoons cumin powder, divided
- 6 tomatoes, chopped (The recipe says 1 14 oz can for those who use canned tomatoes -For me the fresh ones do fine)
- 1/4 teaspoon garam masala
- 2 green chilies, chopped (optional)
Directions
1
Wash and dry the fish slices.2
Marinate the fish with the salt, turmeric and chilli powder for 1/2 an hour.3
Heat 2 tbslp oil over medium heat and when hot put in the fennel and mustard seeds As soon as the mustard seeds pop add the onions and garlic and ginger root Saute until the onions are light brown.4
Then add the 2 tsps of cumin and the green chilli.5
Stir and then add the tomatoes (and their liquid- for canned tomatoes), the rest of the cumin and the garam masala.6
Boil and then simmer covered for 15 mins on low.7
Pre heat oven to 180C Heat a little more oil in a non stick and when hot put in the fish slices and just brown all the steaks on both sides.8
Put the fish in a baking dish.9
Now just pour the sauce over and bake uncovered for 15 mins or until the fish is cooked.
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Featured Reviews for This Recipe
From: Chef #1199111
On Jul 22, 2009
This was a easy tasty dish. I made it with trout though, as i had no cod. I will definitely be using this recipe again, maybe with cod next time.
From: Roosie
On Jan 12, 2005
Good! I used only 1 lb of cod fillets. I guess its because I had fillets, but I had no where enough of the chili/turmeric/salt mixture (you don't mention it here, but Madhur calls for the mixture to be made of 1/4 tsp each salt, cayenne and turmeric) to coat my fillets properly. In all, I needed about 3/4 tsp each to cover my fillets. Pretty though! I did sear my fillets in my cast iron pan, although with the fillets, I really don't think this was necessary, since they didn't really brown and they are quite flaky, so if you're using fillets, I recommend just going ahead and pouring the sauce over them and tossing them in the oven. I baked this in my cast iron and it cooked quick as a wink. We served with another Madhur Jaffrey recipe for cauliflower with fennel and black mustard seeds "Baghari Phool Gobi" (from the same cookbook as this one, titled, "Madhur Jaffrey's Indian Cooking"). A good meal with good flavor. I was a little surprised that this was not spicier since I used 3 times the quanity cayenne called for in her original recipe, so if I make this again, I will certainly follow your suggestion of adding chili pepper. Very good... wish my fish had been fresher, though. 
Thanks, Fay!
From: Kozmic Blues
On Mar 28, 2004
What a wonderful dish. The tomato sauce for this was so fragrant and flavorful, with just the right amount of heat. I used cod fillets, which happened to be on sale this week, and only 1 green chili because it was quite large, and dear hubby doesn't have quite the tolerance for "heat" that I do : >. Because I used fillets instead of steaks, I skipped browning them in a pan, and just let them cook through in the oven. I was so pleased with this dish because it tasted evey bit as good, if not better, then some of the tomato based curry dishes at the Indian restuarants here!!
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