FISH CURRY WITH BELL PEPPERS AND QUINOA RECIPE
Fish Curry with Bell Peppers and Quinoa is a flavorful and nutritious dish that is suitable for an Indian weight loss plan. This curry is made with white fish fillets, bell peppers, and a blend of aromatic spices. The addition of quinoa provides a healthy source of carbohydrates and fiber. The dish is packed with protein and essential nutrients, while being low in calories and fat. The flavors of the spices, combined with the creaminess of the coconut milk, create a delicious and satisfying meal.
INGREDIENTS
- 1 lb (450g) white fish fillets (such as cod or tilapia)
- 1 tablespoon oil
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon ginger, grated
- 2 bell peppers, sliced
- 1 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 1/2 teaspoon red chili powder (adjust to taste)
- 1 cup coconut milk
- Salt to taste
- Fresh cilantro, for garnish
- Cooked quinoa, for serving
INSTRUCTIONS
Heat oil in a large skillet or pan over medium heat. Add the chopped onion and sauté until golden brown.
Add minced garlic and grated ginger to the pan. Sauté for another minute until fragrant.
Add the sliced bell peppers to the pan and cook for a few minutes until they start to soften.
In a small bowl, mix together turmeric powder, coriander powder, cumin powder, and red chili powder.
Sprinkle the spice mixture over the bell peppers and stir well to coat them evenly.
Add the fish fillets to the pan and gently stir to combine with the bell peppers and spices. Cook for 2-3 minutes.
Pour in the coconut milk and season with salt. Stir gently to combine all the ingredients.
Reduce the heat to low, cover the pan, and let the fish and bell peppers simmer in the curry sauce for about 10 minutes, or until the fish is cooked through and flakes easily with a fork.
While the curry is simmering, cook the quinoa according to package instructions.
Once the fish is cooked, remove the pan from heat. Garnish with fresh cilantro.
Serve the fish curry with bell peppers over a bed of cooked quinoa.
TIPS
- Choose fresh and firm fish fillets for the best taste and texture in the curry.
- You can use any white fish of your choice, such as cod, tilapia, or sole.
- Adjust the amount of red chili powder according to your spice preference.
- Feel free to add other vegetables to the curry, such as spinach or tomatoes, for added nutrition and variety.
- Be gentle when stirring the fish in the curry to prevent it from breaking apart.
- If you prefer a thicker curry, you can mix a tablespoon of cornstarch with a little water and add it to the curry towards the end of cooking.
- Garnish the dish with fresh cilantro for added freshness and flavor.
- Serve the fish curry with cooked quinoa to make it a complete and balanced meal.
- Enjoy this dish as part of a well-balanced diet, accompanied by regular exercise, for effective weight loss.
NUTRITION VALUE
- Calories: 300
- Protein: 25g
- Fat: 15g
- Carbohydrates: 15g
- Fiber: 3g
