Spicy Tamarind Stewed Fish & Okra

Spicy Tamarind Stewed Fish & Okra

1 Review
From: EatingWell Magazine, March/April 2016

This healthy fish curry recipe showcases the complex flavors of Singapore. Soak up the sauce with rice noodles or brown rice. For eco-friendly fish choices, visit seafoodwatch.org.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 cups water
  • 1½ tablespoons tamarind paste or concentrate (see Tip)
  • 2 tablespoons peanut oil
  • ¾ cup sliced shallots
  • 3 cloves garlic, chopped
  • 2 tablespoons chopped fresh ginger
  • ½ teaspoon mustard seeds
  • 1 tablespoon chili powder
  • 1 tablespoon ground coriander
  • 2 teaspoons ground cumin
  • 2 teaspoons ground turmeric
  • 8 ounces fresh okra (about 4 cups), trimmed
  • 1-2 serrano chiles, stemmed and halved lengthwise
  • 1 teaspoon brown sugar
  • ¾ teaspoon salt
  • 2 medium tomatoes, cut into wedges
  • 1¼ pounds cod or mackerel, cut into 4 portions

Preparation

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  1. Combine water and tamarind in a small bowl.
  2. Heat oil in a large skillet over medium heat. Add shallots, garlic, ginger and mustard seeds; cook, stirring often, until the shallots have softened, 3 to 5 minutes. Add chili powder, coriander, cumin and turmeric; cook, stirring, until fragrant, 1 to 2 minutes. Add the tamarind mixture, okra, chiles, brown sugar and salt. Bring to a simmer. Cover and cook until the okra is tender, 6 to 8 minutes.
  3. Add tomatoes and stir to combine. Add fish, submerging the pieces in the liquid as much as possible. Return to a simmer. Cover and cook until the fish is opaque in the center, 3 to 5 minutes.
  • Sticky, sour tamarind paste, or concentrate, is made from the pulp of seedy tamarind tree pods. It's one of the main ingredients in Worcestershire sauce and a key flavor in many Southeast Asian curries as well as Pad Thai. Typically sold in a jar, it keeps indefinitely in your fridge. If you can only find the type sold in blocks, for this recipe “massage” it into the water in Step 1, then strain it before adding it to the pan.

Nutrition information

  • Serving size: 4 oz. fish & 1¼ cups vegetables
  • Per serving: 240 calories; 8 g fat(1 g sat); 5 g fiber; 21 g carbohydrates; 22 g protein; 63 mcg folate; 56 mg cholesterol; 5 g sugars; 1 g added sugars; 1,901 IU vitamin A; 25 mg vitamin C; 108 mg calcium; 2 mg iron; 581 mg sodium; 789 mg potassium
  • Nutrition Bonus: Vitamin C (42% daily value), Vitamin A (38% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ vegetable, 2½ lean meat, 1½ fat

Reviews 1

September 14, 2016
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By: katherinemote
This was delicious. It was very spicy, take out the seeds of the Serrano pepper if you don't like a lot of spice. Also, turns out my husband is not a huge fan of okra so I need to find a vegetable to replace the okra next time.
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