Fish cooked in yoghurt with crispy onion topping

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Fish cooked in yoghurt with crispy onion topping
  • 0:15 Prep
  • 0:25 Cook
  • 4 Servings
  • Capable cooks

Feed the family with this simple yoghurt-marinated fish with crispy onion topping.

Featured in
Main recipes, Fish recipes

Ingredients

  • 3 brown onions
  • 2 tablespoons rice bran oil
  • 1/4 cup fresh curry leaves
  • 2 cardamom pods, bruised
  • 3 garlic cloves, crushed
  • 4cm piece fresh ginger, peeled finely grated
  • 2 small red chillies, chopped
  • 1 teaspoon ground turmeric
  • 3/4 cup plain Greek-style yoghurt
  • 4 x 160g boneless firm white fish fillets (skin on)
  • 1/2 cup Massel chicken style liquid stock
  • Steamed basmati rice, to serve
  • 1 bunch baby choy sum, to serve
  • Curry leaves, extra, to serve
  • Lime wedges, to serve

Method

  • Step 1
    Thinly slice 2 onions. Heat 1/2 the oil in a deep frying pan over medium heat. Add onion, curry leaves and cardamom. Cook, stirring, for 15 minutes or until onion is browned and crisp. Using a slotted spoon, transfer to a bowl. Discard cardamom.
  • Step 2
    Meanwhile, coarsely chop remaining onion. Place chopped onion, garlic, ginger, chilli and turmeric in a small food processor. Process until smooth. Add yoghurt. Process until combined. Transfer mixture to a shallow glass or ceramic dish. Add fish. Turn to coat.
  • Step 3
    Remove fish from marinade. Reserve marinade. Reheat remaining oil in same pan over medium-high heat. Cook fish, flesh-side down, for 2 minutes. Turn fish. Add reserved marinade and stock. Bring to the boil. Reduce heat to medium. Simmer, uncovered, for 6 to 7 minutes or until fish is cooked through.
  • Step 4
    Top fish with onion mixture. Serve with rice, baby choy sum, extra curry leaves and lime wedges.

  • Low carb

Nutrition

  • 2646 kj

    Energy

  • 16.3g

    Fat Total

  • 5.7g

    Saturated Fat

  • 3.7g

    Fibre

  • 42.9g

    Protein

  • 95mg

    Cholesterol

  • 365mg

    Sodium

  • 62.4g

    Carbs (total)

All nutrition values are per serve

Notes

Prepare in advance: Follow recipe to end of step 2. Place onion in an airtight container. Cover yoghurt mixture with plastic wrap. Refrigerate for up to 1 day. Reheat onion over medium-high heat to re-crisp.

  • Author: Liz Macri
  • Image credit: Andrew Young and Guy Bailey
  • Publication: Super Food Ideas

Source: taste.com.au

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