Fijian Coconut Fish Curry

Fijian Coconut Fish Curry

Fijian Coconut Fish Curry

Ingredients:

  • 1 lb (450g) fresh fish fillets (such as mahi-mahi or snapper), cut into chunks
  • 1 large onion, finely chopped
  • 3 cloves garlic, minced
  • 1 inch (2.5 cm) piece of ginger, grated
  • 2 tablespoons curry powder
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon chili powder (optional, for heat)
  • 1 can (14 oz/400 ml) coconut milk
  • 1 cup fish stock or water
  • 2 tablespoons vegetable oil or coconut oil
  • Salt and pepper to taste
  • 2 cups spinach, chopped
  • Fresh cilantro, chopped (for garnish)
  • Cooked rice or roti, for serving

Instructions:

  1. Prepare the Fish:

    • Season the fish chunks with salt and pepper. Set aside.
  2. Cook the Aromatics:

    • In a large pot or deep skillet, heat the oil over medium heat.
    • Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
    • Add the garlic and ginger, and cook for another 2 minutes until fragrant.
  3. Add the Spices:

    • Stir in the curry powder, turmeric, cumin, coriander, and chili powder (if using).
    • Cook the spices with the aromatics for 2-3 minutes to enhance their flavors.
  4. Create the Curry Base:

    • Pour in the coconut milk and fish stock (or water).
    • Stir well to combine, bringing the mixture to a gentle simmer.
  5. Cook the Fish:

    • Carefully add the fish chunks to the simmering curry.
    • Let the fish cook for about 5-7 minutes, or until it is opaque and flakes easily with a fork.
  6. Add the Spinach:

    • Stir in the chopped spinach and let it wilt into the curry, about 2-3 minutes.
  7. Adjust Seasoning:

    • Taste the curry and adjust the seasoning with more salt and pepper if needed.
  8. Serve:

    • Serve the Fijian Coconut Fish Curry hot, garnished with fresh cilantro.
    • Pair it with cooked rice or roti.

Nutritional Information (per serving, based on 4 servings):

  • Calories: 370
  • Protein: 30g
  • Fat: 22g
    • Saturated Fat: 18g
  • Carbohydrates: 11g
    • Fiber: 3g
    • Sugar: 4g
  • Cholesterol: 70mg
  • Sodium: 550mg

Micronutrients:

  • Vitamin A: 45% of the Daily Value (DV)
  • Vitamin C: 20% of the DV
  • Calcium: 6% of the DV
  • Iron: 20% of the DV
  • Potassium: 10% of the DV
  • Magnesium: 15% of the DV
  • Vitamin D: 20% of the DV (from fish)
  • Vitamin B12: 25% of the DV (from fish)
  • Folate: 10% of the DV (from spinach)

Enjoy this delicious and nutritious taste of Fiji!


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