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Fish Kat-a-Kat


Salmon Fillet - deskin
4 Pieces
Yellow Onion
3/4 Cup
cut into small pieces
Roma Tomatoes
3/4 Cup
Cut into small pieces
Non-Fat Yogurt
1/4 Cup
1 Tablespoon
Finely Chopped
1 Tablespoon
Finely Chopped
1/2 Teaspoon
1/4 Teaspoon
Whole Cumin Seed
1 Teaspoon
White Pepper
1/4 Teaspoon
Methi Leaf
Canola Cooking Oil Spray
Fresh Lemon
1/2 Tablespoon

Preparation mode:

  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, mix well.
  4. Next, add in the onions, tomatoes, methi leafs, 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 on 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 drying and oil 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!


Chef's Tip: 

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

Nutrition Facts for Fish Kat-a-Kat:
Serving Size: 1 Serving (126g), Servings: 4, Amount Per Serving: Calories 150, Fat Calories 41, Total Fat 4.5g (6% DV), Sat. Fat 1g (4% DV), Trans Fat 0g, Cholest. 45mg (14% DV), Sodium 85mg (4% DV), Total Carbohydrates 7g (2% DV), Fiber 1g (4% DV), Sugars 3g, Protein 21g, Vitamin D 10 mcg (50% DV), Potas. 510 mg (10% DV), Calcium 46 mg (4% DV), Iron 1mg (6% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.