PointsPlus Fish and Vegetable Curry

PointsPlus Fish and Vegetable Curry
Staff Writer
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.

8
Servings
382
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.

Nutritional Facts

Total Fat
13g
19%
Sugar
5g
6%
Saturated Fat
4g
17%
Cholesterol
76mg
25%
Carbohydrate, by difference
28g
22%
Protein
39g
85%
Vitamin A, RAE
388µg
55%
Vitamin B-12
5µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
20mg
27%
Vitamin E, added
2mg
13%
Vitamin K (phylloquinone)
44µg
49%
Calcium, Ca
484mg
48%
Choline, total
29mg
7%
Copper, Cu
1mg
0%
Fiber, total dietary
4g
16%
Folate, total
111µg
28%
Iron, Fe
8mg
44%
Magnesium, Mg
126mg
39%
Manganese, Mn
1mg
56%
Niacin
7mg
50%
Pantothenic acid
3mg
60%
Phosphorus, P
459mg
66%
Riboflavin
1mg
91%
Selenium, Se
53µg
96%
Sodium, Na
364mg
24%
Vitamin D (D2 + D3)
2µg
13%
Water
145g
5%
Zinc, Zn
4mg
50%

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.