Name: Curried Fish
Cook time: 35 min
Total time: 35 min
Ingredients: 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

Curried Fish

4.0

(10)

10 Reviews

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.

Carolyn Malcoun

Updated on August 16, 2019

Cook Time:

35 mins

Total Time:

35 mins

Servings:

Yield:

6 servings, about 1 cup each

Nutrition Profile:

Low-Calorie Low Carbohydrate Dairy-Free Gluten-Free Healthy Aging Healthy Immunity Low Added Sugars

Jump to Nutrition Facts

Ingredients

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

Directions

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

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.

Nutrition Facts (per serving)

264	Calories
13g	Fat
7g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 264
% Daily Value *
Total Carbohydrate 7g	2%
Dietary Fiber 2g	7%
Total Sugars 2g
Protein 30g	60%
Total Fat 13g	16%
Saturated Fat 4g	21%
Cholesterol 110mg	37%
Vitamin A 431IU	9%
Vitamin C 19mg	21%
Folate 19mcg	5%
Sodium 541mg	24%
Calcium 46mg	4%
Iron 2mg	13%
Magnesium 56mg	13%
Potassium 736mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.