Fish and Peas in a Fennel-Fenugreek Sauce Recipe

Name: Fish and Peas in a Fennel-Fenugreek Sauce
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 pound fillet of cod, hake, or halibut, 1/23/4 inch thick; Salt; Freshly ground black pepper; Cayenne pepper; 1/8 teaspoon ground turmeric; 3 tablespoons mustard, olive, or canola oil; 1/8 teaspoon ground asafetida; 1/4 teaspoon whole mustard seeds; 1/2 teaspoon whole cumin seeds; 1/4 teaspoon whole fennel seeds; 1/8 teaspoon whole fenugreek seeds; 3 tablespoons plain yogurt, preferably the acidophilus variety sold at health-food stores, or Greek yogurt; 4 medium tomatoes, coarsely grated; 1 cup fresh or frozen and defrosted peas

Servings: persons

1 pound fillet of cod, hake, or halibut, 1/23/4 inch thick
Salt
Freshly ground black pepper
Cayenne pepper
1/8 teaspoon ground turmeric
3 tablespoons mustard, olive, or canola oil
1/8 teaspoon ground asafetida
1/4 teaspoon whole mustard seeds
1/2 teaspoon whole cumin seeds
1/4 teaspoon whole fennel seeds
1/8 teaspoon whole fenugreek seeds
3 tablespoons plain yogurt, preferably the acidophilus variety sold at health-food stores, or Greek yogurt
4 medium tomatoes, coarsely grated
1 cup fresh or frozen and defrosted peas

1
Sprinkle the fish on both sides with 1/4 teaspoon salt, freshly ground black pepper, 1/4 teaspoon cayenne, and the ground turmeric.
2
Set aside 30 minutes or longer, refrigerating if necessary.
3
Put the oil in a frying pan and set on medium-high heat.
4
When hot, put in the asafetida and then the mustard, cumin, fennel, and fenugreek seeds.
5
As soon as the mustard seeds start to pop, a matter of seconds, put in the yogurt.
6
Stir the yogurt on medium-high heat until it almost disappears.
7
Add the tomatoes, 3/4 teaspoon salt, 1/4 teaspoon cayenne, and some black pepper.
8
Stir and cook for 5 minutes or until tomatoes thicken slightly.
9
Add the peas, stir, and continue to cook another minute on medium heat.
10
Lay the fish down in this sauce.
11
If there is a thinnish tail end, tuck it under.
12
Spoon the sauce over the fish and bring to a simmer.
13
Cover, leaving the lid slightly ajar, and poach fish on medium-low heat, spooning the sauce over the fish now and then, until it is just cooked through, about 710 minutes.
14
If the pan seems to dry out, add a few tablespoons of water.

176

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 1 pound fillet of cod, hake, or halibut, 1/23/4 inch thick, Salt, Freshly ground black pepper, Cayenne pepper, and more.

Yes, Fish and Peas in a Fennel-Fenugreek Sauce falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Fish and Peas in a Fennel-Fenugreek Sauce

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