4.5
2 ratings

PointsPlus Fish and Vegetable Curry

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.

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.

Nutritional Facts
Servings8
Calories Per Serving265
Total Fat9g13%
Sugar3gN/A
Saturated2g11%
Cholesterol44mg15%
Protein19g38%
Carbs28g9%
Vitamin A76µg8%
Vitamin B123µg51%
Vitamin B60.5mg26.1%
Vitamin C36mg60%
Vitamin E0.9mg4.4%
Vitamin K9µg12%
Calcium61mg6%
Fiber3g12%
Folate (food)47µgN/A
Folate equivalent (total)47µg12%
Iron2mg9%
Magnesium77mg19%
Monounsaturated4gN/A
Niacin (B3)3mg16%
Phosphorus282mg40%
Polyunsaturated2gN/A
Potassium722mg21%
Riboflavin (B2)0.2mg9.7%
Sodium365mg15%
Thiamin (B1)0.2mg12.2%
Zinc1mg8%