Ingredients

• 2 pounds fish fillets (cod, halibut)
• 1/4 teaspoon ground red pepper (cayenne)
• 1/4 teaspoon ground turmeric
• 1 teaspoon salt
• 2 teaspoons fresh lemon juice
• 1 tablespoon vegetable oil plus 2 tablespoons, to fry
• 1 cup finely chopped onion
• 2 teaspoons minced garlic
• 1 teaspoon mustard seeds, coarsely ground with a mortar and pestle
• 1 cup chopped fresh tomatoes
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1/4 teaspoon ground turmeric
• 1/4 teaspoon ground red pepper (cayenne)
• 1/8 teaspoon cinnamon
• 1/8 teaspoon ground cloves
• 1/8 teaspoon ground cardamom
• 3 tablespoons chopped cilantro (fresh coriander)
• 1 teaspoon salt
• 1/2 cup plain low-fat yogurt

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Instructions

1. Preheat oven to 350 degrees F.
2. Cut fish into strips 2 inches wide. Rub on all sides with mixture of red pepper, turmeric, 1 teaspoon salt, and lemon juice. In a nonstick frying pan heat 1 tablespoon oil over medium heat and lightly brown the fish in 2 batches if necessary, placing skin side down and turning after 1 or 2 minutes. Remove fish from pan and set aside.
3. In the same pan wiped clean, over medium heat, fry onion in 2 tablespoons oil until light brown. Add garlic and mustard seeds and stir for 1 minute. Add tomatoes and spice mixture and fry until tomatoes become very soft and break up. Add cilantro and salt and continue stirring until the mixture becomes a paste.
4. Remove from heat, add yogurt, and stir to blend.
5. Arrange fish in a single layer in a baking dish. Pour sauce over fish, cover with aluminum foil, and bake in preheated oven for 20 minutes until opaque.