Fish Fillets in Curry Sauce
User Reviews
4.0
87 reviews
Good
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
30 mins
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Servings
5 people
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Calories
473 kcal
-
Course
Main Course
Fish Fillets in Curry Sauce
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Fish Fillets in Curry Sauce ~ I'm always looking for new ways to cook fish, and this British/Indian fusion cod with curry sauce is fabulous!
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Ingredients
- 2 pounds thick fish fillets Haddock or Cod
- 21/4 cups milk
- 1 tsp salt
- freshly ground pepper
- 1/2 tsp cayenne pepper
- 1/4 tsp Turmeric
- 5 Tbsp Panko bread crumbs
- 4 Tbsp unsalted butter divided
- 1/4 cup fresh curry powder don't use the ancient tin from the back of your cupboard
- 2 Tbsp all-purpose flour
- 3 Tbsp finely chopped cilantro
- 2-3 tsp fresh lemon juice
Instructions
- Preheat oven to 400F
- Lay out the fillets in a baking pan.
- Combine the milk, salt, pepper, cayenne and turmeric and pour it over the fish. This sits for 15 minutes while you get the rest of the ingredients measured and chopped.
- Take the fish out of the milk, reserving it, and coat it completely with the bread crumbs, pressing them in so they adhere. Put the fish in a shallow baking dish lined with aluminum foil and dot with 2 tbsp of butter. Bake for 15 minutes. (I baked it for almost 15 minutes at 400, then broiled the fish for a few minutes to get a crispy brown crust).
- After you put the fish in the oven, put the milk in a small pan and bring to a simmer. In another heavy bottomed pan, melt the remaining 2 tbsp butter and then add the curry powder. Stir for a minute and then add the flour. Cook for 2 minutes, stirring. Then whisk in the hot milk and stir the sauce until it thickens and boils. Take it off the heat and add the cilantro and lemon juice.
- Arrange the fish on a platter or individual plates and spoon the sauce over them. Serve extra sauce on the side.
Notes
- I went all the way with the Anglo-Indian theme and served English garden peas on the side.
- I went all the way with the Anglo-Indian theme and served English garden peas on the side.
Nutrition Information
Show Details
Serving
6ounces
Calories
473kcal
(24%)
Carbohydrates
29g
(10%)
Protein
44g
(88%)
Fat
21g
(32%)
Saturated Fat
11g
(55%)
Polyunsaturated Fat
2g
Monounsaturated Fat
5g
Trans Fat
0.4g
Cholesterol
133mg
(44%)
Sodium
741mg
(31%)
Potassium
1352mg
(39%)
Fiber
5g
(20%)
Sugar
13g
(26%)
Vitamin A
984IU
(20%)
Vitamin C
4mg
(4%)
Calcium
423mg
(42%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 5people
Amount Per Serving
Calories 473 kcal
% Daily Value*
| Serving | 6ounces | |
| Calories | 473kcal | 24% |
| Carbohydrates | 29g | 10% |
| Protein | 44g | 88% |
| Fat | 21g | 32% |
| Saturated Fat | 11g | 55% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.4g | 20% |
| Cholesterol | 133mg | 44% |
| Sodium | 741mg | 31% |
| Potassium | 1352mg | 29% |
| Fiber | 5g | 20% |
| Sugar | 13g | 26% |
| Vitamin A | 984IU | 20% |
| Vitamin C | 4mg | 4% |
| Calcium | 423mg | 42% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.0
87 reviews
Good
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