Fish Curry

Name: Fish Curry
Yield: 4
Ingredients: 500g of tuna without skin and bones, cut into 3cm cubes; Wheat flour; 1 chopped onion; 1 minced garlic; 1/3 cup of chopped parsley; 2 soup spoons of olive oil; 2 soup spoons of white wine or dry wine or white vinegar; 1 green pepper core cut into strips; 3/4 cup of tomato pulp (paste); 1 soup spoon of curry powder; Salt and black pepper to taste

1
500g of tuna without skin and bones, cut into 3cm cubes
2
Wheat flour
3
1 chopped onion
4
1 minced garlic
5
1/3 cup of chopped parsley
6
2 soup spoons of olive oil
7
2 soup spoons of white wine or dry wine or white vinegar
8
1 green pepper core cut into strips
9
3/4 cup of tomato pulp (paste)
10
1 soup spoon of curry powder
11
Salt and black pepper to taste

Ingredients

1
500g of tuna without skin and bones, cut into 3cm cubes
2
Wheat flour
3
1 chopped onion
4
1 minced garlic
5
1/3 cup of chopped parsley
6
2 soup spoons of olive oil
7
2 soup spoons of white wine or dry wine or white vinegar
8
1 green pepper core cut into strips
9
3/4 cup of tomato pulp (paste)
10
1 soup spoon of curry powder
11
Salt and black pepper to taste

Directions

1
Dredge the fish in flour and set aside
2
In a microwave-safe bowl, combine the onion, garlic, parsley, and olive oil
3
Microwave on high for 2 minutes without covering
4
Add the wine, green pepper, tomato pulp, and seasonings
5
Cook for an additional 5 minutes in the microwave
6
If the green pepper is not tender, stir and cook for an additional 2 minutes on high
7
Dissolve the curry powder in 1 cup of water and mix with the green pepper
8
Add the fish and cook for 5 minutes on high
9
Flip the fish and cook for an additional 5 minutes
10
Check the seasoning
11
Let it rest for 3 minutes
12
Serve with white rice
13
Serve 4 portions
14
This dish has 315 calories per serving.