Ingredients
- 4 white fleshed fish steaks (or a large fish, split, head removed), about 2 to 2 1/2 pounds, 1 1/2 inches thick
- 2 tablespoons coriander seed
- 4 cardomom seeds, peeled
- 1 small onion, coarsely chopped
- 1 clove garlic, coarsely chopped
- ½ teaspoon paprika
- ½ teaspoon aniseed
- 1 long green chili, seeded and coarsely chopped
- 1 cup lowfat yogurt
- 2 tablespoons fresh mint leaves
- Freshly ground pepper to taste
- Juice of 1 lemon
- 1 tablespoon safflower oil
- Nutritional Information
Nutritional analysis per serving (4 servings)
684 calories; 46 grams fat; 18 grams saturated fat; 2 grams trans fat; 20 grams monounsaturated fat; 4 grams polyunsaturated fat; 9 grams carbohydrates; 2 grams dietary fiber; 5 grams sugars; 55 grams protein; 161 milligrams cholesterol; 135 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
4 servings
Preparation
- Wipe the fish steaks dry with paper towels.
- Combine the remaining ingredients in the jar of a blender and puree until smooth. Coat the fish steaks with the mixture and leave for an hour.
- Preheat broiler. Broil fish about 6 to 7 minutes on each side, basting with the marinade.
1 hour 15 minutes
Dining and Cooking