Fish and Vegetable Curry

This Fish and Vegetable Curry is a vibrant and healthy seafood dish that combines tender fish with a medley of fresh vegetables, all simmered in a fragrant coconut milk curry sauce. It's a delightful fusion of flavors that is both nourishing and satisfying.

Ingredients

• White fish fillets (e.g., cod or tilapia) - 300 grams
• Coconut milk - 200 ml
• Olive oil - 1 tablespoon
• Onion - 1 medium, diced
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Red bell pepper - 1, sliced
• Carrot - 1 medium, sliced
• Zucchini - 1 medium, sliced
• Spinach - 100 grams, fresh
• Curry powder - 2 teaspoons
• Turmeric - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Lime - 1, juiced
• Fresh cilantro - for garnish

Steps

1. Heat olive oil in a large pan over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
2. Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.
3. Add the sliced red bell pepper, carrot, and zucchini to the pan. Sauté for 5-7 minutes until the vegetables begin to soften.
4. Sprinkle the curry powder and turmeric over the vegetables, stirring to coat them evenly. Cook for another minute to toast the spices.
5. Pour in the coconut milk and bring the mixture to a gentle simmer.
6. Add the fish fillets to the pan, gently nestling them into the sauce. Cover and cook for 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.
7. Stir in the fresh spinach and lime juice, cooking for another 2-3 minutes until the spinach is wilted.
8. Season with salt and black pepper to taste. Serve warm, garnished with fresh cilantro.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 350 mg
• Cholesterol: 70 mg
• Total Fat: 25 g
• Saturated Fat: 10 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in omega-3 fatty acids from fish, promoting heart health.
• High in vitamins and minerals from fresh vegetables, supporting overall wellness.

Tags