Fish in Mustard Sauce

Be very careful when adding the mustard-seed mixture to the skillet: you don't want to get burned by the inevitable splatter that occurs when water hits hot oil.

Makes:
4 servings
Prep:
15 mins
Cook:
16 mins
Stand:
30 mins
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Fish in Mustard Sauce

Ingredients
1
tablespoon brown mustard seeds
2
cloves garlic, minced
1
teaspoon grated fresh ginger
1/2
small green chile (such as serrano), seeded and finely chopped
1/2
teaspoon salt
1/2
teaspoon ground turmeric
1/2
teaspoon curry powder
1/2
teaspoon ground fenugreek (optional)
1/2
cup water
2
tablespoons cooking oil
1/4
teaspoon fennel seeds
1/4
teaspoon cumin seeds
1
pound cod fillets, cut into 1-1/4-inch pieces
1
recipe Plain Basmati Rice (see recipe below)

Directions

  1. In a small bowl combine mustard seeds, garlic, ginger, chile, salt, turmeric, curry powder, and, if desired, fenugreek. Stir in water; set aside.
  2. Meanwhile, heat oil in large nonstick skillet over medium-high heat. Add fennel and cumin seeds. Cook for 10 seconds. Carefully add mustard seed mixture. Bring to boiling; reduce heat. Simmer, uncovered, for 2 minutes. Add fish and return to boiling. Cook and stir for 4 to 6 minutes or until fish flakes easily when tested with a fork. Serve hot with plain basmati rice. Makes 4 servings.

Plain Basmati Rice

Ingredients

1
cup uncooked basmati rice
1 3/4
cups water
1
tablespoon butter
1/2
teaspoon salt

Directions

  1. Rinse basmati rice. Drain. In a 2-quart saucepan combine rice and water. Let stand for 30 minutes. Add butter and salt. Bring to boiling over medium-high heat; reduce heat. Simmer, covered, for 10 to 15 minutes or until water is absorbed. Fluff rice with fork before serving.

Nutrition Facts

(Fish in Mustard Sauce)
    Per serving:
  • 347 kcal cal.,
  • 12 g fat
  • (3 g sat. fat,
  • 56 mg chol.,
  • 678 mg sodium,
  • 34 g carb.,
  • 2 g fiber,
  • 24 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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