Oh, this fish curry is so tasty! And it’s quick, easy and nutritious too. Make some soon.
How Nutritious is Fish Curry?
- Fish is a lean source of protein. Catfish and tilapia are good choices for this dish but there has been dispute about risks vs benefits of these two popular fish. On the plus side they are relatively inexpensive and good sources of Omega-3 fatty acid. On the down side they are also sources of Omega-6 fatty acid (not so good for you). This article from the Mayo Clinic weighs in and recommends eating a variety of fish 2 times per week – both catfish and tilapia remain on the good list – just don’t eat too much!
- Turmeric, garlic and ginger are natural anti-inflammatories.
- Tomatoes are a good source of lycopene (even better for you when they are cooked!
- Mustard Seeds are a good source of phytonutrients and a natural anti-inflammatory.
Ingredients for Fish Curry
- 1 pound white fish fillets (catfish, tilapia, flounder, halibut are all good choices)
- 1 tablespoon mustard seeds (I prefer black)
- 1/2 to 1 whole jalapeño pepper, finely diced (add heat to your taste)
- 1-2 whole garlic cloves (finely mince with jalapeño)
- fresh ginger (amount the size of a nickel – grate or finely mince with garlic and pepper)
- 1 teaspoon turmeric
- 1 14-ounce can diced tomatoes (in water, not puree)
- 1/2 – 1 whole can coconut milk (optional, I really like it. You can use light if you like)
Method for Fish Curry
- Assemble all ingredients.
- Heat sauté pan to medium high heat.
- Add 1-2 tablespoons oil (olive, peanut, coconut, sesame – your choice)
- Add mustard seeds, pepper, garlic, ginger and turmeric and saute 1-2 minutes until fragrant.
- Add tomatoes, combine well and bring to low simmer for 3-4 minutes.
- Add coconut milk, combine well, season with salt & pepper. Simmer for 3-4 minutes until creamy and delicious.
- Add fish fillets, nestle them in the sauce and spoon some on top of the fillets. Simmer 5 minutes or until fish is cooked through completely (this will depend on thickness of the fish). Cover if necessary to complete cooking.
- Serve with rice, cauliflower rice or spaghetti squash.
Note: It’s great with shrimp as well. I usually sear the shelled, cleaned shrimp for a minute or two before I start the sauce (I like the color on the shrimp when it’s been seared, but it’s not essential, you can just add raw shrimp to the sauce). Here’s a picture of shrimp curry (without the addition of coconut milk) served with spaghetti squash and sautéed swiss chard – delicious and so so easy.