Curried Fish

Curried Fish

Though curried goat, chicken and shrimp are more popular in Jamaica than fish, food journalist Jacqui Sinclair’s curry with mild mahi-mahi is a delicious and light alternative. Serve over rice.

From EatingWell: January/February 2010
Yield: 6 servings, about 1 cup each
Active Time: 35 minutes
Total Time: 35 minutes

Ingredients

  1. 3 tablespoons canola oil
  2. 2 tablespoons curry powder
  3. 1 onion, finely chopped
  4. 1 green bell pepper, diced
  5. 2 cloves garlic, minced
  6. 1 teaspoon minced Scotch bonnet chile pepper (see Tip), or to taste
  7. 1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
  8. 1 14-ounce can “lite” coconut milk
  9. 2 pounds mahi-mahi fillets (see Note), skinned, cut into 1-inch pieces
  10. 3 scallions, thinly sliced
  11. 1 teaspoon salt

Preparation

  1. Heat oil in a large skillet over medium heat. Add curry powder and cook for 1 minute. Add onion, bell pepper, garlic, chile pepper and thyme. Cook, stirring, until fragrant, about 2 minutes. Add coconut milk and bring to a simmer. Stir in fish and scallions; cover and cook until the fish is just cooked through, 5 to 7 minutes. Stir in salt and serve immediately.

Tips & Notes

Nutrition

Nutrition Per Serving: 265 calories; 13 g fat (4 g sat, 5 g mono); 110 mg cholesterol; 7 g carbohydrates; 30 g protein; 2 g fiber; 541 mg sodium; 752 mg potassium.

Nutrition Bonus: Vitamin C (33% daily value), Potassium (21% dv), Iron (15% dv).

1/2 Carbohydrate Serving

Exchanges: 4 lean meat, 2 fat