I changed up my usual Indian broiled fish recipe tonight and my husband just LOVED the new ingredient and method of serving over seasoned cauliflower. This dish goes together really fast, so it is an easy meal prep during the summer when it's hot and you don't want the oven on long. If you wish, you can use whole fish for this recipe, but you will want to bake at 350º rather than broil if using whole fish. If using whole fish, cooking time will be 20-30 minutes depending on the size and thickness of your fish. This spice mixture would also be good on flounder, trout or bluefish filets. This recipe is Induction friendly.
I order my curry leaf powder online. Many spice vendors carry it. If you can't (or don't wish to) order it I would substitute 1 tsp. dried mint leaves.
INGREDIENTS FOR CAULI PILAF:
1 small head cauliflower (or 1/2 larger head)
2 T. olive oil
2 oz. red onion, finely minced
2 T. cilantro (I used the stems only)
½ tsp. Garam Masala Spice Blend
1/8 tsp. turmeric
Dash sea salt
DIRECTIONS FOR PILAF: Cut cauliflower into chunks and pulse in food processor or blender to coarse "rice" stage. Microwave in covered bowl for 4 minutes, stirring once before removing from microwave. Set aside a few moments. Heat olive oil in non-stick pan over high heat and sauté onion and cilantro until nearly tender. Add Garam Masala, turmeric and salt. Lower heat. Using a yellow or metal spoon (turmeric will stain white or wooden tools) gently stir in the tender cauliflower rice and mix all until well-blended. Turmeric will turn the mixture light yellow. This is normal and what you want. Let pan set over lowest heat possible for flavors to mellow while fish is broiling.
INGREDIENTS FOR FISH:
4 fish filets of choice (5 oz. raw each cook up to 4 oz.)
1 tsp. minced ginger root
1 tsp. minced garlic
1 finely chopped jalapeno, seeded and chopped
1 tsp. curry leaf powder
2 T. chopped cilantro
¼ tsp. turmeric
Dash each of cayenne, black pepper & turmeric
1/2 tsp. curry leaf powder (or 1 tsp. dried crushed mint leaves)
4 T. unsalted butter, melted
1 T. tomato paste + 3 T. water (or ¼ c. tomato sauce)
FISH DIRECTIONS: Preheat boiler. Lightly oil or parchment line a medium a baking pan large enough to hold fish in single layer. Lay filets in the pan white side up. Mix all other ingredients in a glass or metal bowl. Do not use a plastic bowl (or your food processor) as the turmeric stains them yellow. Add HALF the melted butter and mash all the seasonings to blend well in to a thick paste. Using the back of a spoon, spread seasoning paste evenly on the tops of the 4 filets. Broil for about 10 minutes, until thickest part of the filets is firming up. You can bake for about 20 minutes (30 for whole fish) at 350º if you prefer, but I think broiling this is best. Fast is goodness in my book. When done, remove and drizzle remaining melted butter on each portion and serve with the cauliflower pilaf as a base, trying to use 1/4 of the pilaf under each of the 4 servings. This pairs nicely with my homemade Samosas or my Saag Paneer.
NUTRITIONAL INFO: Serves 4, each filet with 1/4 cauliflower mixture contains:
327.25 cals, 26.15g fat, 5.62g carbs, 2.15g fiber, 3.47g NET CARBS, 24.35g protein, 84.5 mg sodium
No comments:
Post a Comment