From EatingWell: January/February 2010
Though curried goat, chicken and shrimp are more popular in Jamaica than fish, food journalist Jacqui Sinclair’s curry with mild mahi-mahi is a delicious and light alternative. Serve over rice.
- 3 tablespoons canola oil
- 2 tablespoons curry powder
- 1 onion, finely chopped
- 1 green bell pepper, diced
- 2 cloves garlic, minced
- 1 teaspoon minced Scotch bonnet chile pepper (see Tip), or to taste
- 1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
- 1 14-ounce can “lite” coconut milk
- 2 pounds mahi-mahi fillets (see Note), skinned, cut into 1-inch pieces
- 3 scallions, thinly sliced
- 1 teaspoon salt
- Heat oil in a large skillet over medium heat. Add curry powder and cook for 1 minute. Add onion, bell pepper, garlic, chile pepper and thyme. Cook, stirring, until fragrant, about 2 minutes. Add coconut milk and bring to a simmer. Stir in fish and scallions; cover and cook until the fish is just cooked through, 5 to 7 minutes. Stir in salt and serve immediately.
Tips & Notes
- Kitchen tip: One of the hottest chile peppers, Scotch bonnets come in vivid shades of red, orange and green and are used throughout the Caribbean. Though they look similar to habaneros, Scotch bonnets have a citrus note that makes them undeniably different. You can control the heat of a dish a little by discarding the membranes that hold the seeds, which are the spiciest part of chile peppers, along with the seeds themselves. Be sure to wash your hands thoroughly after handling hot peppers or wear rubber gloves. If you can’t find Scotch bonnet peppers, habaneros can be substituted.
- Ingredient note: Mahi-mahi (also called dorado) from the U.S. Atlantic is sustainably fished and considered the best choice for the environment. For more information, go to seafoodwatch.org.
Per serving: 265 calories; 13 g fat (4 g sat, 5 g mono); 110 mg cholesterol; 7 g carbohydrates; 1 g added sugars; 30 g protein; 2 g fiber; 541 mg sodium; 752 mg potassium.
Nutrition Bonus: Vitamin C (33% daily value), Potassium (21% dv), Iron (15% dv).
Carbohydrate Servings: 1/2
Exchanges: 4 lean meat, 2 fat
More From EatingWell
Onions are the perfect accompaniment to almost any savory...
Pesto is an easy way to add flavor without tons of extra...
Having a snack attack? Stock your fridge and pantry with...
Coffee is a healthy and flavorful addition to many desserts...
Coconut is a sweet addition to many healthy breakfast recipes...
The health perks of coffee only add to it's appeal for coffee...
If you’re looking for healthier food to enjoy during the...
Lentils are a versatile, budget-friendly and healthy addition...
Pork chops are a versatile and budget-friendly option for...
Apple recipes are a favorite fall fruit, whether you enjoy...
Make sure you have a quick and easy dinner ready to go next...
If you like your food hot—spicy, that is—we've got some...
Mediterranean cuisine is delicious: it’s rich in fruits,...
This Valentine’s Day, stay in with the ones you love and make...
Ring in the Chinese New Year with these healthy Chinese...
From grilled steak to creamy chicken, our quick and healthy...
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- January/February 2010