PointsPlus Fish and Vegetable Curry

Staff Writer
PointsPlus Fish and Vegetable Curry
Fish and Vegetable Curry
WeightWatchers.com

Fish and Vegetable Curry

This recipe has many variations: To sweeten it up, add shredded carrots, baby peas, corn kernels, or sugar snap peas. To spice it up, add ginger, minced hot peppers, fresh lemongrass, chile oil, hot sauce, or cayenne. To bulk it up, add cabbage, cauliflower, kale, or chard.

You can use any type of fish fillet in this recipe. Shrimp, scallops, and crab meat also work well. Just make sure to adjust the cooking time. For a more stew-like consistency, make the rice separately and serve the vegetable curry over the rice.

Ready in
1 h, 6 m
8
Servings
265
Calories Per Serving
Deliver Ingredients

Ingredients

  • Cooking spray
  • 2 teaspoons canola oil
  • 3 medium-sized cloves garlic, minced
  • 1 tablespoon minced ginger
  • 2 large onions, chopped
  • 2 tablespoons curry powder, preferably mild
  • 1 bay leaf
  • 3 medium-sized tomatoes, chopped
  • 1/2 cup cilantro leaves
  • 1 cup light coconut milk
  • 2 cups water
  • 1 teaspoon salt
  • 1 cup long-grain brown rice, rinsed and drained
  • 3 cups broccoli florets
  • 1 1/2 pound lingcod fillets, about 1-inch thick, cut into 1-inch cubes
  • Juice of ½ lime

Directions

Coat a large heavy pot with cooking spray and place over medium to medium-high heat. Add the oil. When the oil starts to shimmer, add the garlic and ginger and cook until fragrant, stirring occasionally, about 1-2 minutes.

Add the onions and cook, stirring often, until translucent and beginning to turn golden, about 5-8 minutes. Add the curry powder and bay leaf. Mix well and cook until the curry becomes fragrant, scraping the bottom of the pot while it cooks, about 1-3 minutes.

Stir in the tomatoes and ¼ cup of the cilantro. Stir in the coconut milk, water, and salt. Bring to a boil over high heat. Stir in the rice and return to a boil. Reduce heat to low and simmer, covered, until the rice is cooked, about 20 minutes.

Stir in the broccoli and cook for 3-5 minutes. Add the fish and cook until done, about 6-8 more minutes. Serve hot with a squeeze of fresh lime juice.

Fish Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Fish Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Fish Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.

Nutritional Facts

Total Fat
9g
13%
Sugar
3g
N/A
Saturated Fat
2g
11%
Cholesterol
44mg
15%
Protein
19g
38%
Carbs
28g
9%
Vitamin A
76µg
8%
Vitamin B12
3µg
51%
Vitamin B6
0.5mg
26.1%
Vitamin C
36mg
60%
Vitamin E
0.9mg
4.4%
Vitamin K
9µg
12%
Calcium
61mg
6%
Fiber
3g
12%
Folate (food)
47µg
N/A
Folate equivalent (total)
47µg
12%
Iron
2mg
9%
Magnesium
77mg
19%
Monounsaturated
4g
N/A
Niacin (B3)
3mg
16%
Phosphorus
282mg
40%
Polyunsaturated
2g
N/A
Potassium
722mg
21%
Riboflavin (B2)
0.2mg
9.7%
Sodium
365mg
15%
Thiamin (B1)
0.2mg
12.2%
Zinc
1mg
8%