17 1/2 oz fish fillets 2 large onions, sliced 2 garlic cloves, crushed 1 Tbsp curry powder 1 tsp ground cumin seeds 1 Tbsp oat bran 1 bacon stock cube 1 cup water 1 tsp tomato juice 1/2 green pepper, sliced 1/2 red pepper, sliced
Place peppers, onions, garlic and tomato juice in fry pan. Cover and gently simmer for 5 minutes. Add curry powder and oat bran, stirring until smooth. Crumble stock cube in water and add to pan. Simmer until sauce thickens slightly. Place fish fillets on sauce in pan, cover and cook gently for 5 minutes or until fish is cooked. (Fish is cooked when it 'flakes' when touched with a fork.) Sprinkle lightly with freshly ground pepper and serve with steamed vegetables.
Family Health Network
Nutritional Info (Per Serving) Calories: 163 cals Kilojoules: 680 kJ Fat: 2.5 g Carbohydrates: 9.0 g Protein: 24.0 g Cholesterol: 62.0 mg Sodium: 320 mg Saturated Fat: 0.0 g Fiber: 2.0 g Calcium: - Total Sugars: - Note: A dash indicates no data is available.
julieann: A long while back you posted a recipe for Easy Sauce by Reg and Jack Absalom, I just wanted to say thank you so much, and to mention that it is pretty good for making tomato relish. I am an Aussie living in the USA. No easy access to Ezy Sauce.JulieAnn
Sept 19, 2015 1:25:44 GMT 10
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