Fish Fillets in Curry Sauce
User Reviews
4
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Prep Time
15 mins
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Cook Time
15 mins
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Total Time
30 mins
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Servings
5 people
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Calories
473 kcal
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Course
Main Course
Fish Fillets in Curry Sauce
Description
This recipe uses thick fillets of mild white fish such as haddock or cod, marinated briefly in milk infused with salt, black pepper, cayenne, and turmeric, which tempers the fish’s flavor and adds subtle spice. After marination, the fish is coated thoroughly with panko breadcrumbs and baked at 400°F to develop a crisp, browned crust, especially when briefly broiled at the end.
The curry sauce is prepared in parallel: the spiced milk is simmered while a roux of butter, curry powder, and flour is cooked, then the hot milk is whisked in until the sauce thickens and boils. Adding chopped cilantro and lemon juice at the end brightens the sauce, balancing its warmth and richness.
The dish is plated by arranging the crisp fish fillets and spooning over the smooth curry sauce. The sauce’s consistency complements the crisp crust and tender fish. Serving suggestions include pairing with mild sides like English garden peas, which highlight the Anglo-Indian theme and complete the meal without overpowering the dish’s flavors.
Ingredients
- 2 pounds fish fillet Haddock or Cod, thick
- 21/4 cups milk
- 1 tsp salt
- black pepper freshly ground
- 1/2 tsp cayenne pepper
- 1/4 tsp Turmeric
- 5 Tbsp panko bread crumbs
- 4 Tbsp butter divided, unsalted
- 1/4 cup curry powder don't use the ancient tin from the back of your cupboard, fresh
- 2 Tbsp all-purpose flour
- 3 Tbsp cilantro finely chopped
- 2-3 tsp lemon juice fresh
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
- Serve with English garden peas to complement the Anglo-Indian flavors.
- Use fresh curry powder for the best flavor in the sauce.
- Broiling at the end of baking helps achieve a crisp, brown crust on the fish.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
4
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