Coconut-Curry Cod Stew with Sweet Potato & Rice

Coconut-Curry Cod Stew with Sweet Potato & Rice

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From: Diabetic Living Magazine, Winter 2020

This hearty coconut curry is warm and comforting, thanks to tender sweet potatoes and a hint of spice. This easy curry recipe can be on the table in less than an hour.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 cups water
  • ¾ cup long-grain brown rice
  • 1 tablespoon canola oil
  • 1 tablespoon chopped fresh ginger
  • 1 tablespoon chopped garlic
  • 1 yellow bell pepper, halved, seeded, and sliced
  • 1 pound sweet potatoes (about 2 small or 1 large), peeled and cut into 1½-inch pieces
  • 1 tablespoon curry powder
  • ½ teaspoon salt
  • 1 (15 ounce) can light coconut milk
  • 4 cod fillets (4-5 oz. each)
  • 3 tablespoons chopped fresh cilantro, plus more for garnish
  • 2 teaspoons lime juice

Preparation

  • Prep

  • Ready In

  1. Combine water and rice in a medium saucepan; bring to a boil. Reduce heat, cover, and simmer until the rice is tender and most of the water has been absorbed, about 40 minutes. Drain off excess water, if necessary.
  2. Meanwhile, heat oil in a large skillet over medium heat. Add ginger and garlic; cook, stirring, until fragrant, about 30 seconds. Add bell pepper, sweet potatoes, curry powder, and salt; stir until well coated. Add coconut milk and bring to a simmer. Cover and simmer, stirring occasionally, until the sweet potatoes are just tender when pierced with a fork, 10 to 15 minutes.
  3. Nestle cod fillets into the pan; cover and continue cooking until the sweet potatoes are soft and the cod flakes easily when pierced with a fork, 5 to 8 minutes more.
  4. Gently stir in cilantro and lime juice. Serve the stew over the rice. Garnish with additional cilantro, if desired.

Nutrition information

  • Serving size: 1⅓ cups stew + ⅔ cup rice
  • Per serving: 382 calories; 11 g fat(5 g sat); 5 g fiber; 49 g carbohydrates; 19 g protein; 28 mcg folate; 45 mg cholesterol; 8 g sugars; 13,376 IU vitamin A; 69 mg vitamin C; 53 mg calcium; 2 mg iron; 413 mg sodium; 736 mg potassium
  • Nutrition Bonus: Vitamin A (268% daily value), Vitamin C (115% dv)
  • Carbohydrate Servings:

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