Veg and White Fish Curry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 6
Ingredients
5 defrosted flounder fillets, individual portion size4 large carrots4 small or 2 large onions6 large celery stalks1 1/2 cups of almond milk, unsweetened (such as Almond Breeze) 6 tablespoons of unsalted butter 2 tablespoons of coconut oil 4 Curry powder, 4 tbsp (remove) 1/2 teaspoon of salt pepper to taste 3 tablespoons of whole wheat flour 3 tablespoons of coconut flout1 can or 15 ounces cooked chick peas
Clean and slice onions.
Melt coconut oil in a dutch oven.
Start cooking onions on medium heat as you clean and slice carrots and celery.
On a separate pan start cooking flounder on medium-low heat.
Add carrots and celery to the pan, cover, turn up heat to medium-high.
Watch the fish and turn it over now or when it looks half cooked.
Add the chick peas to the vegetables. If using canned chick peas, rinse them before adding.
Melt butter (I used the microwave).
Add curry and other dry items to the butter, wisk to mix in.
Add coconut milk slowly as needed while blending dry ingredients with butter.
Then add remainder of coconut milk, mix until smooth.
Add the curry sauce mix to the vegetables, cover.
The fish should be done. Turn it off and break it up into 1 - 2" pieces with a fork or spatula, and add it to the vegetables.
Check the vegetable texture. I cooked the dish another 3 minutes for cooked but crunchy carrots and celery, and soft onions. You can cook longer if the sauce has not thickened or if you like the vegetables softer.
Serve. We had ours with rice.
Serving Size: makes 6 servings
Melt coconut oil in a dutch oven.
Start cooking onions on medium heat as you clean and slice carrots and celery.
On a separate pan start cooking flounder on medium-low heat.
Add carrots and celery to the pan, cover, turn up heat to medium-high.
Watch the fish and turn it over now or when it looks half cooked.
Add the chick peas to the vegetables. If using canned chick peas, rinse them before adding.
Melt butter (I used the microwave).
Add curry and other dry items to the butter, wisk to mix in.
Add coconut milk slowly as needed while blending dry ingredients with butter.
Then add remainder of coconut milk, mix until smooth.
Add the curry sauce mix to the vegetables, cover.
The fish should be done. Turn it off and break it up into 1 - 2" pieces with a fork or spatula, and add it to the vegetables.
Check the vegetable texture. I cooked the dish another 3 minutes for cooked but crunchy carrots and celery, and soft onions. You can cook longer if the sauce has not thickened or if you like the vegetables softer.
Serve. We had ours with rice.
Serving Size: makes 6 servings
Nutritional Info Amount Per Serving
- Calories: 391.6
- Total Fat: 17.9 g
- Cholesterol: 76.9 mg
- Sodium: 802.0 mg
- Total Carbs: 36.8 g
- Dietary Fiber: 9.8 g
- Protein: 25.2 g
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