Masala Fish

This version is not deep fried but gives you a similar flavour to the traditional fried masala fish without the calories and clogged arteries.

Ingredients:
10-12 fillets of fish (any kind of fish works well but i prefer to use cod)
1/2 cup of brown rice flour
1 tsp of salt
1/2 tsp of pepper
6 tablespoons of extra virgin olive oil
1 can of crushed tomatoes
2 cups of tomato sauce
2 tsp of red chillies
1 tsp of mango powder
1/2 tsp of tumeric powder
1 tsp of cumin powder
1/4 cup of cilantro leaves (chopped)
2 tablespoon of lemon juice
2 tablespoon of garlic
1 tablespoon of ginger
1-2 onions (chopped fine)
1 chopped tomato

OPTIONAL: You can add green chillies as well depending on how spicy you like it as well as 1 tsp of garam masala.

1) Wash fish well and leave aside.
2) Combine brown rice flour in a shallow dish with 1/4 tsp of salt and pepper.

3) Dip each fillet in the rice flour mixture and coat well.

4) Add 1 tablespoon of oil in frying pad and cook the fillet once it's dipped in the rice flour mixture until it's golden brown.
5) Keep cooked fish aside.

You can also put coated fish in the TFal Actifry and cook for 8 mins with 1 tablespoon of olive oil or a few sprays of olive oil spray per fillet.

6) Start the sauce, by browning chopped onion in 1 tablespoon of oil.

7) Once golden brown, add garlic and ginger and cook for minute.
8) Add dry spices (salt, cumin, Turmeric, red chillies, mango powder) and cook for a couple of mins. until fragrant.

9) Add chopped tomato and tomato paste and stir in well. Keep heat on medium to low.

9) Add tomato sauce slowly by stiring it into the mixture. Cook for a few minutes and then add lemon juice and chopped cilantro last.
10) Turn heat to low and let simmer for about 5 to 7 minutes.

11) Place sauce on top of fish and garnish with cilantro.
12) Serve with rice, potatoes, rotla or paratha.

Makes approx 10 to 12 fillets.
Calories per fillet: 248, Fat: 16g, Protein: 10 g, Carbs: 17 g, Fiber: 3 g, Sugars: 5 g, Sodium: 509 mg