Ingredients (serves 3):

  • 480 g (6 small pieces) fish fillets e.g. tenggiri fish

For marinade:

  • 1 medium Big onion (thinly sliced)
  • 5 scoops of Nutren Diabetik milk powder (mixed in 200ml warm water)
  • 1 cup Greek style plain yogurt
  • 1½ tbs fish curry powder
  • 2 cloves garlic (chopped)
  • 2 tbs turmeric powder
  • ¼ tsp black pepper powder
  • ½ tsp salt

 

 

Method:

  1. Pre-heat the oven to 190 degrees Celcius
  2. Arrange the fish fillets side by side on a tray lined with aluminum foil.
  3. In a large bowl, mix all of the ingredients for marinade
  4. Mix 5 scoops of Nutren Diabetik milk powder with 300ml of water. Stir the mixture. 
  5. Pour the Nutren Diabetik mixture into the large bowl of marinade and mix well.
  6. Pour the mixture over the fish fillets and marinade for 30min.
  7. Bake the fish fillets at 190 degrees Celcius for 30 minutes then remove from the oven and leave to cool for 15 minutes.
  8. Remove the fish fillets from foil and place on a plate. Optionally, you may serve with brown rice and vegetables.

 

 

Low Fat Yogurt -Marinated Fish Curry Nutrition content per serving:

Calories (kcal)

193

Carbohydrate (g)

14.9

Protein (g)

20.2

Fat (g)

4.8