COCONUT CURRY FISH
Jamaican curry powder plays a major role in this deeply savory weeknight dish, giving the sauce its unique flavor and golden hue. The traditional spice blend is heavy on the turmeric, and benefits from being toasted, which brings out its notes. This recipe calls for frozen whiting, which doesn't hold up to frying but shines here, simmered in a sauce studded with red and green bell peppers. If whiting is unavailable, cod is also a good choice.
Provided by Millie Peartree
Categories dinner, weeknight, seafood, main course
Time 30m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Heat a medium (10-inch) saucepan with deep sides over medium-high. Drizzle in olive oil to cover the bottom of the pan. Add red and green bell peppers and onion, and sauté until softened, about 3 to 4 minutes. Season with salt and pepper.
- Add the curry powder to the pan, and toast for about 1 minute, stirring often to keep the curry from scorching. Stir in the garlic and cook until fragrant, about 30 seconds. Stir in the grated ginger and cook until fragrant, about 30 seconds.
- Place fish on top of cooked vegetables, or nestle them into the vegetables, if your pan is becoming too full. Pour coconut milk over fish and vegetables.
- Cover and simmer over medium-low until fish is cooked and starts to flake, about 20 minutes. Adjust seasoning with salt and pepper. Squeeze lime to taste over the top and garnish with scallions and cilantro. Serve with white rice or couscous.
SMOKED HADDOCK & CREAMED CORN CURRY
Everyone will love this creamy fish curry, cooled down with coconut and sweetcorn. It's budget-friendly too
Provided by Katy Greenwood
Categories Main course
Time 40m
Number Of Ingredients 8
Steps:
- In a blender, whizz the sweetcorn, along with any liquid from the can, into a rough purée and set aside.
- Heat the oil in a large lidded frying pan and cook the onion for 2-3 mins to soften. Add the curry powder and garlic and cook for 1 min more until fragrant.
- Tip the creamed coconut into the pan with 300ml water, stirring until the creamed coconut dissolves. Add the puréed sweetcorn and bring to the boil. Place the haddock fillets in the sauce, then reduce the heat to a simmer. Cover and cook for 20 mins, or until the fish is cooked through. Season and serve with rice.
Nutrition Facts : Calories 332 calories, Fat 13 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 23 grams carbohydrates, Sugar 8 grams sugar, Fiber 3 grams fiber, Protein 32 grams protein, Sodium 3.4 milligram of sodium
GOAN FISH CURRY
Lovely fish curry which is also lo in fat and calories
Provided by dianewalkermcalley
Time 35m
Yield Serves 4
Number Of Ingredients 19
Steps:
- Spray a large heavy based saucepan with the low fat spray, then fry the onion over a medium heat stirring frequently for about 10 mins until softened and beginning to colour. Stir in the chillies, garlic, ginger, ground spices, cardamom seeds and bay leaves then cook for approx 1 min.
- Pour in the coconut milk, chopped tomatoes, stock or water then bring to the boil. Reduce the heat and simmer half covered for approx 5 mins.
- Add the haddock or firm fish and continue to simmer half covered stirring occasionally and taking care not to break up the fish pieces. Cook for about 6 mins the add the raw prawns and cook for another 4 mins. Cook for approx 10 mins in total with or without the prawns. Making sure the fish and prawns are cooked through.
- Season to taste and stir in the lime juice.
- Serve with sprinkled coriander and rice. I find a peshwari nan goes well with this if your peckish.
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