Title: East: Calcutta Curried Fish with Crisp Vegetables
Categories: Indian, Seafood
Yield: 2 servings
1/2 ts To 3/4 ts cayenne pepper
3 tb Mustard oil or light olive
1 lb Fresh salmon or red snapper
1/2 c Broccoli florets
1/4 c Red bell pepper julienne
1/2 c Peeled, sliced carrots
1/4 c Petite peas, fresh or frozen
5 Whole cloves
1 Two-inch piece cinnamon
2 Green cardamom pods
1 Bay leaf
1/2 c Finely chopped onion
2 ts Grated fresh ginger
1 tb Dijon-style mustard
4 tb Unflavored yogurt
1/2 ts Salt
2 ts Lemon juice
Fresh mint leaves for
This bountiful combination of fish, simmered with plenty of fresh
vegetables, comes from the bay of Bengal. The whole spices used in the
recipe are not meant to be eaten; remove them just before serving.
Combine cayenne and tablespoon of the oil and rub over fish. Cover and
marinate for 15 minutes. Meanwhile, combine broccoli, bell pepper,
carrots and peas in a steamer over boiling water. Steam until
crisp-tender, about 4 minutes.
Heat remaining 2 tablespoons oil in a large, heavy skillet over
medium-high heat. Add cloves, cinnamon, cardamom and bay leaf. Cook,
stirring until fragrant, about 1 minute. Add onion and ginger; cook
until onion is soft, about 3 minutes. Add fish in single layer. Stir
in mustard. Cook for about 1 minute per side. Stir in yogurt and
salt. Simmer over low heat stirring constantly, for 3 or 4 minutes.
Mix in steamed vegetables. Transfer fish into a heated serving
platter. Spoon sauce and vegetables over. Sprinkle with lemon juice
and mint leaves.
PER SERVING (4 servings): 260 calories 25 g protein, 7 g
carbohydrate, 15 g fat (2 g saturated), 60 mg cholesterol, 428 mg
sodium, 2 g fiber.
Laxmi Hiremath writing in the San Francisco Chronicle, 6/24/92.