Everyday Simple

Bangladeshi Tomato Fish Curry

Name: Bangladeshi Tomato Fish Curry
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: South Asian
Ingredients: 1.5 lb cod fillets; 3 tomatoes; 1 onion; 1 green chile; 1 tsp turmeric; 1 tsp ground cumin; 1 tbsp mustard oil; 0.5 cup cilantro; 1 cup brown rice

White fish gently simmered in a light tomato, turmeric and green-chile broth.

South Asian

Dinner

Gluten-free

Dairy-free

High-protein

Prep

15 min

Cook

20 min

Serves

Level

Easy

Lean fish supplies protein in a lighter curry base with tomatoes instead of cream.

Ingredients

Servings

1.5 lb cod fillets
3 tomatoes
1 onion
1 green chile
1 tsp turmeric
1 tsp ground cumin
1 tbsp mustard oil
0.5 cup cilantro
1 cup brown rice

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Instructions

1Cook brown rice according to package directions.
2Sauté onion in oil; add turmeric, cumin, chile and tomatoes.
3Add 1 cup water and simmer for 8 minutes.
4Nestle in fish pieces, cover and cook gently until opaque; finish with cilantro.

Nutrition per serving

390

Calories

34g

Protein

43g

Carbs

Fiber

320mg

Sodium

Estimates only. For personalized food preferences and wellness goals, build a personalized meal plan. Ask your own care team before changing your diet for a medical condition.