Curried Fish

Curried fish is a delightful and flavorful dish that brings together the richness of spices with the delicate taste of fish. This recipe offers a mild and aromatic curry sauce that beautifully complements the tender pieces of catfish or any other firm white fish you prefer. Served over a bed of steamed rice, this dish becomes a complete and satisfying meal for any occasion.

INGREDIENTS:

• 1 cup (160 g) chopped onion
• 1 tablespoon (9 g) chopped green chilies
• 1 teaspoon garlic
• 2 tablespoons (9 g) coconut
• 2/3 cup (160 ml) water, divided
• 2 tablespoons (28 ml) olive oil
• 1 tablespoon (6.3 g) mild curry powder
• 2/3 cup (160 ml) fat-free evaporated milk
• 1 pound (455 g) catfish, or other firm white fish
• 2 tablespoons (28 ml) lime juice
• 3 tablespoons (6 g) dried cilantro

PREPARATIONS:

1. In a food processor, combine the chopped onion, green chilies, garlic, coconut, and 3 tablespoons (45 ml) of water.
2. Process the mixture until it forms a smooth paste.
3. Heat olive oil in a skillet over medium heat.
4. Add the mild curry powder to the hot oil and stir-fry for a few seconds to release its flavors.
5. Add the onion mixture to the skillet and fry for approximately 5 minutes, allowing the flavors to meld together.
6. Stir in the remaining water and bring the mixture to a boil.
7. Transfer the curry base to a slow cooker and stir in the fat-free evaporated milk.
8. Cover the slow cooker and cook on high heat for 1 hour.

SPECIAL INSTRUCTIONS:

1. While the curry cooks, prepare the fish by cutting it into bite-size pieces.
2. In a separate bowl, combine the lime juice and dried cilantro.
3. Pour the lime juice and cilantro mixture over the fish, allowing it to marinate for 15 minutes.
4. After the marinating time, stir the fish into the sauce in the slow cooker.
5. Cover the slow cooker again and continue cooking until the fish flakes easily, which should take between 30 to 60 minutes.

TIPS:

• Adjust the spiciness of the dish by adding more or less green chilies according to your preference.
• For a creamier texture, substitute regular coconut milk for the fat-free evaporated milk.
• If you don’t have a slow cooker, you can simmer the curry on the stovetop over low heat, stirring occasionally to prevent sticking.

NUTRITIONAL INFORMATION PER SERVING:

• 206 g water
• 282 calories (53% from fat, 31% from protein, 16% from carbs)
• 22 g protein
• 16 g total fat
• 4 g saturated fat
• 9 g monounsaturated fat
• 3 g polyunsaturated fat
• 12 g carbs
• 1 g fiber
• 7 g sugar
• 335 mg phosphorus
• 157 mg calcium
• 1 mg iron
• 123 mg sodium
• 597 mg potassium
• 380 IU vitamin A
• 67 mg ATE vitamin E
• 8 mg vitamin C
• 55 mg cholesterol

YIELD: This recipe yields 4 servings, making it perfect for a small family dinner or a gathering with friends.

Curried fish is a fantastic way to introduce vibrant flavors into your mealtime repertoire. The combination of aromatic spices, tender fish, and creamy curry sauce creates a dish that is both comforting and exciting. With the flexibility to adjust the heat level to your liking, you can cater this recipe to everyone’s taste preferences. Whether you’re a seafood enthusiast or looking for a change from the usual chicken or beef options, this curried fish recipe is sure to impress. Serve it over a bed of steamed rice to soak up the delicious flavors and enjoy a memorable dining experience.