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Fish Kat-a-Kat

Yields4 ServingsPrep Time15 minsCook Time15 minsTotal Time30 mins

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

Fish Kat a Kat

 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!

Nutrition Facts

Serving Size 126g

Servings 0


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.

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