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Fish Kat-a-Kat

Fish Kat a Kat
Yields4 Servings
DifficultyBeginnerPrep Time15 minsCook Time15 minsTotal Time30 mins
 4 Pieces of Salmon Filletskin removed
 ¾ cup Yellow Onioncut into small pieces
 ¾ cup Roma Tomatoescut into small pieces
 ¼ cup Non-Fat Yogurt
 1 tbsp GingerFinely Chopped
 1 tbsp GarlicFinely Chopped
 ½ tsp Paprika
 ¼ tsp Turmeric
 1 tsp Whole Cumin Seed
 ¼ tsp White Pepper
 Handful of Methi Leaf
 Handful of Cilantro
 ½ tbsp Fresh Lemon
 Canola Cooking Oil Spray
1

Remove the skin from the fish, clean thoroughly, wash, and pat dry. Keep it aside.

2

On medium-low heat, using a non-stick or a dutch pan, spray cooking oil for 2 seconds.

3

Add cumin seeds and let it sizzle for 1 minute. Next, add in garlic and ginger, and mix well.

4

Next, add in the onions, tomatoes, methi leaves, paprika, turmeric, and white pepper. Stir well and cook for 4-5 minutes.

5

Add in yogurt and stir well. Carefully place all the fish fillets in the mixture in the pan.

6

Spray the fish with cooking oil for 2 seconds and cover the pan.

7

Let it cook for 4-5 minutes. Flip the fish to the other side, cover the pan, and cook for another 4-5 minutes. You will notice that all the moisture from the onions, tomatoes, and yogurt is drying and oil is being released from the fish.

8

Stir very well, the fish should bread into chunks.

9

Remove from the stove and transfer to a serving dish.

10

Enjoy Fish Kat-a-Kat with your salad!

Chef's Tip:

For this recipe, any kind of fish can be used and vegetables of choice can also be added!




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Nutrition Facts

Serving Size 126g

Servings 4


Amount Per Serving
Calories 150Calories from Fat 41
% Daily Value *
Total Fat 4.5g7%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol 45mg15%
Sodium 85mg4%
Potassium 510mg15%
Total Carbohydrate 7g3%
Dietary Fiber 1g4%
Sugars 3g
Protein 21g42%

Vitamin A 0%
Calcium 3%
Iron 6%
Vitamin D 50%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Greek Style Chicken Skewers1. Can substitute vegetables with any vegetable of your choice. 2. If skewers are not available, then can use the oven at 400 degrees for 20-25 mins cooking time.