Fish Masala with Brown Rice

Preparation mode:

Footnotes:

Chef's Tips:  Shallots may be replaced with small onions.

* Homemade Fish Spice Masala
Ingredients:

• 2 tsp. Coriander Seeds
• 1 tsp. Cumin Seeds
• 2 Cloves, whole
• 1⁄2 tsp. Kalonji Seeds (Black Nigella Seeds)
• 1⁄2 inch long Cinnamon Stick
• 1 tsp. Red Pepper, crushed

Method:

1. In a small non-stick skillet, over medium high heat, dry roast all spices for 1 to 2 minutes.
2. In a coffee or spice grinder, coarse grind roasted spices.

Note: This recipe makes 1 1⁄2 tablespoon of homemade fish spice masala – use 1 tablespoon for the fish marinade and 1⁄2 tablespoon in the fish curry masala recipe.

** Homemade Fish Curry Masala
Ingredients:

• 1⁄2 tbsp. Coconut Powder
• 1⁄2 tbsp. Sesame Seeds
• 1⁄2 tbsp. Poppy Seeds
• 1 tsp. Paprika
• 1⁄2 tbsp. Homemade Fish Spice Masala*

Method:
In a coffee or spice grinder, combine all spices and grind until fine.

***Blanched French Green Beans
Ingredients:

• 3⁄4 cup French Green Beans, uncooked
• 2 cups Water

Method:
In a medium pot, over medium high heat, add water and bring to a rapid boil. Add green beans and cook for 3 to 5 minutes. Remove from heat, and run under cold water for 3 to 5 minutes; this will stop the cooking process and beans will retain its color and texture. Drain green beans.

Nutrition Facts (includes Fish Spice & Curry Masala and Green Beans):
Serving Size: 1 serving (148g), Servings: 4, Amount Per Serving: Calories 170, Fat Calories 70, Total Fat 7g (11% DV), Sat. Fat 1g (5% DV), Trans Fat 0g, Cholest. 55mg (18% DV), Sodium 70mg (3% DV), Total Carbohydrates 6g (2% DV), Fiber 2g (8% DV), Sugars 2g, Protein 24g, Vitamin A (15% DV), Vitamin C (15% DV), Calcium (6% DV), Iron (8% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.