Veg and White Fish Curry
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of Veg and White Fish Curry calories by ingredient
Introduction
A quick-ish curry recipe for vegetables and white fish. I used flounder when making it the first time. A quick-ish curry recipe for vegetables and white fish. I used flounder when making it the first time.Number of Servings: 6
Ingredients
-
5 defrosted flounder fillets, individual portion size
4 large carrots
4 small or 2 large onions
6 large celery stalks
1 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 flout
1 can or 15 ounces cooked chick peas
Tips
This is probably "pseudo-Indian" cuisine. I put it under Indian because it uses curry.
The nutritional information incorporates 1 tsp. of salt, which was a guess on my part so I wouldn't underestimate the salt impact. Next time I will measure and use 1/2 tsp., which is probably what I actually used in the recipe.
One of my family members dislikes coconut but he didn't notice the taste and liked the dish. If you don't already have coconut powder, you can use corn starch or more flour for the sauce, or just eliminate the ingredient and have a slightly thinner curry. Coconut flour has a lot of fiber, though.
Next time I will probably use all coconut oil.
Directions
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