Fish Curry

                  fish curry

Servings: 4-6 people

Ingredients:

- 1 pound fish (any white fish works well, e.g., cod, tilapia, or mahi-mahi) (360 calories)

- 2 medium onions, diced (80 calories)

- 3 cloves garlic, minced (15 calories)

- 1 tablespoon grated fresh ginger (10 calories)

- 1 teaspoon ground cumin (10 calories)

- 1 teaspoon curry powder (10 calories)

- 1/2 teaspoon turmeric (5 calories)

- 1/2 teaspoon cayenne pepper (optional) (5 calories)

- 1 can (14 oz) diced tomatoes (120 calories)

- 1 cup fish broth or water (50 calories)

- Salt and pepper, to taste (0 calories)

- Fresh cilantro, for garnish (20 calories)

Instructions:

1. Heat oil in a large pan over medium heat.

2. Add onions, garlic, and ginger; cook until softened (5 minutes).

3. Add cumin, curry powder, turmeric, and cayenne pepper (if using); cook for 1 minute.

4. Add fish; cook until browned on all sides (5 minutes).

5. Add diced tomatoes and fish broth or water; bring to a simmer.

6. Reduce heat to low; cook, covered, until fish is cooked through (10-12 minutes).

7. Season with salt and pepper to taste.

8. Garnish with cilantro.

Total Calories: approximately 740 calories

Nutrition Information (per serving):*

- Calories: 185

- Protein: 35g

- Fat: 8g

- Saturated Fat: 1g

- Cholesterol: 60mg

- Sodium: 400mg

- Carbohydrates: 15g

- Fiber: 2g

- Sugar: 5g

Note: Nutrition information is an estimate and may vary based on specific ingredients and portion sizes.