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:
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Prepare the Fish:
- Season the fish chunks with salt and pepper. Set aside.
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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.
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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.
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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.
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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.
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Add the Spinach:
- Stir in the chopped spinach and let it wilt into the curry, about 2-3 minutes.
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Adjust Seasoning:
- Taste the curry and adjust the seasoning with more salt and pepper if needed.
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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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