Low Fat Fish Recipe

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. 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.

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.

Serving size: 1 serving

Percent daily values based on a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.


Amount Per Serving
Calories		257.37
Calories From Fat (11%)		28.26
		% Daily Value
Total Fat 3.61g		6%
Saturated Fat 1.03g		5%
Cholesterol 115.77mg		39%
Sodium 372.99mg		16%
Potassium 1079.80mg		31%
Carbohydrates 24.35g		8%
Dietary Fiber 2.97g		12%
Sugar 2.14g
Sugar Alcohols 0.00g
Net Carbohydrates 21.38g
Protein 32.37g		65%

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