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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 302.8
  • Total Fat: 11.8 g
  • Cholesterol: 77.1 mg
  • Sodium: 223.6 mg
  • Total Carbs: 18.0 g
  • Dietary Fiber: 5.2 g
  • Protein: 32.0 g

View full nutritional breakdown of Jamaican Flounder Curry calories by ingredient
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Jamaican Flounder Curry

Submitted by: BRRRANDI78

Introduction

Adapted from a Martha Stewart recipe that originally used chicken and full fat coconut milk, this altered version makes use of frozen flounder filets. For folks who don't usually like fish, poaching a tender, white fleshed fish in a delicately spiced broth of coconut milk and vegetables seems to make it acceptable; for some of us this preparation is a true delight and makes for an elegant winter supper served with a green salad and a good white wine. Adapted from a Martha Stewart recipe that originally used chicken and full fat coconut milk, this altered version makes use of frozen flounder filets. For folks who don't usually like fish, poaching a tender, white fleshed fish in a delicately spiced broth of coconut milk and vegetables seems to make it acceptable; for some of us this preparation is a true delight and makes for an elegant winter supper served with a green salad and a good white wine.
Number of Servings: 4

Ingredients

    1 tablespoons vegetable oil
    4 fillets of Flounder, 4 oz each, defrosted if previously frozen
    Coarse salt and ground pepper
    1 medium onion, chopped
    1 garlic clove, minced
    1 teaspoon ground cumin
    3 tablespoons curry powder (preferably Jamaican)
    1/2 teaspoon dried thyme
    4 carrots, thinly sliced
    1 can (13.5 ounces) light coconut milk
    1/2 package (5 ounces) frozen peas, thawed
    Cooked white rice, for serving (not included in nutritional information)

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Directions

Dice onion and garlic finely; slice carrots thinly. Ensure flounder are fully defrosted.

In a deep stock pot, saute onion, garlic, and spices in oil until onion is translucent and mixture is fragrant, about 5 minutes. Add carrots and about 1/2 cup of water and cover. Let carrots steam for another 5 minutes. Add coconut milk and season with salt and pepper to taste. Bring to a gentle simmer, stirring regularly.

Add whole flounder filets and recover. Return to a simmer and let simmer 10 minutes. Remove from heat and fold in peas, gently breaking up flounder filets in the process.

Serve with white or brown rice (not included in nutritional information) to soak up the delicious curry sauce. Enjoy your 32 grams of protein in each of 4 servings!

Number of Servings: 4

Recipe submitted by SparkPeople user BRRRANDI78.






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Member Ratings For This Recipe

  • We are curry fanatics, but this was pretty bland. Although I really upped the spice count, somehow the coconut milk muted the curry flavor. The fish was good, but the sauce a little watery- had to add a little cornstarch to thicken. It wasn't terrible, but a little disappointing. - 1/22/11

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  • This was really excellent. I made it with tilapia and .5 TB oil. Definitely a keeper. - 6/19/10

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  • I made this for dinner last night, and I thought it was good; however, my TEENAGER said it was "slammin'!" - 5/8/10

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