Sea Bass with Spiced Mustard Yoghurt

Quick fish curry featuring spiced sea bass fillets served with a fragrant mustard seed and yoghurt sauce.

Healthy Quick Fish Curry Low Carb

Estimated Nutrition

Calories

635.6

kcal / serving

2542.4 kcal total

Carbs

49.1g

per serving

196.2 g total

Fat

33.1g

per serving

132.4 g total

Protein

34.7g

per serving

138.8 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Dairy

125

Yoghurt

Fruits

piece

Lime

wedges, for serving

GrainsCereals

250

Rice

steamed, for serving

NutsSeeds

pinch

Chilli Powder

for fish marinade

pinch

Turmeric

for fish marinade

tsp

Black Mustard Seeds

pinch

Turmeric

for sauce

piece

Curry Leaves

piece

Cardamom Pods

pinch

Cumin

ground

pinch

Coriander

ground

bunch

Coriander

fresh, for garnish

OilsFats

Olive Oil

used for fish marinade

Olive Oil

for frying

Seafood

600

Sea Bass Fillets

skin on, scored

Vegetables

piece

Onion

grated

Ginger

grated

piece

Chilli

finely sliced

piece

Tomato

chopped

Method

Mix 50ml olive oil with chilli and turmeric in a bowl and rub over the sea bass.

Fry the fish in the remaining olive oil for one minute per side then set aside.

Add mustard seeds to the pan and fry until they start to pop.

Cook onions for 3 minutes before adding spices, tomatoes, ginger, and chilli for 5 minutes.

Lower the heat and stir in the yoghurt to warm through without boiling.

Serve fish over the sauce with coriander, lime, and steamed rice.