Jamaican Flounder Curry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 tablespoons vegetable oil4 fillets of Flounder, 4 oz each, defrosted if previously frozenCoarse salt and ground pepper1 medium onion, chopped1 garlic clove, minced1 teaspoon ground cumin3 tablespoons curry powder (preferably Jamaican)1/2 teaspoon dried thyme4 carrots, thinly sliced1 can (13.5 ounces) light coconut milk1/2 package (5 ounces) frozen peas, thawedCooked white rice, for serving (not included in nutritional information)
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.
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.
Nutritional Info 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
Member Reviews
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BECKKRYAH1
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