Curried Fish

Name: Curried Fish
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

Rating: 4 stars

16 Ratings
7 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

Source: EatingWell Magazine, January/February 2010

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Recipe Summary

total:

35 mins

Servings:

Nutrition Profile:

Low-Calorie

Low Carbohydrate

Dairy-Free

Gluten-Free

Healthy Aging

Healthy Immunity

Low Added Sugars

Nutrition Info

Directions

Step 1

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.

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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

Serving Size: about 1 cup

Per Serving:

264 calories; protein 29.9g; carbohydrates 6.6g; dietary fiber 1.9g; sugars 1.5g; fat 12.8g; saturated fat 4.2g; cholesterol 110.4mg; vitamin a iu 430.8IU; vitamin c 19.3mg; folate 19.1mcg; calcium 45.6mg; iron 2.3mg; magnesium 56mg; potassium 736.2mg; sodium 540.8mg; thiamin 0.1mg.

Exchanges:

4 lean meat, 2 fat

Reviews (7)

Read More Reviews

16 Ratings

5 star values: 0
4 star values: 16
3 star values: 0
2 star values: 0
1 star values: 0

Reviews: Most Helpful

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EatingWell User

10/30/2011

Delicious and healthy! I am a reader originally from Jamaica and Eating Well has watered down Miss Sinclair's original recipe which was first published in the Jamaica Observer. She uses more thyme and scotch bonnet than is described here so the results are more flavourful she also uses Jamaican curry powder which is a different blend which you should be able to find in West Indian or other ethnic speciality shops in the US. One Love.... Michelle Read More

EatingWell User

10/30/2011

I cut the recipe in half and had plenty for 3 people. Used a scotch bonnet dried thyme and Hot Madras Curry Powder from Penzey's. If anything I'd perhaps use a less potent curry powder. The heat overwhelmed the flavor a bit. Also I'd like to make it more coconutty perhaps with some toasted coconut flakes. Because I cut the recipe in half I used the extra coconut milk in the rice with a bit of onion and butter. Otherwise it was very tasty and the first time I tried mahi mahi. Will definitely make it again! Read More

Barbara

10/29/2011

nice take on mahi mahi This is the first recipe I used to make curry with mahi-mahi. It turned out really good but I needed to change a few things. Maybe because I used hot sauce instead of the Scotch it seemed a bit bland to me. I added more curry black pepper ginger coriander and fish sauce. Esp. the fish sauce has greatly increased the flavor of the dish. Try it instead of salt! Read More

EatingWell User

06/02/2014

Quick simple recipe very tasty This dish is quick and easy. Pairs well with white jasmine rice. Very tasty! Pros: Quick easy only a few ingredients Read More

EatingWell User

10/30/2011

I have to agree with others who have commented. Very bland!!!! I doctored it up with more thyme scotch bonnet salt and ginger and it was lovely. Read More

EatingWell User

10/30/2011

This recipe was disappointing to me. I expected a bolder deeper curry flavor and the result was fairly "blah" - perhaps more curry powder and less coconut milk to water it down? I also could not find scotch bonnet chiles and wound up using another kind poblano I think. I definitely could have put in more chile because the dish was not spicy at all. Read More

kwapiszmarta@gmail.com

01/16/2012

Love it Next time I will make it with chicken or turkey. I do not really like fish in curry. Pros: Quick and delicious sauce Read More

Michael Gerhardt

10/30/2011

Tried the recipe twice. The first time I used curry powder from my spice cabinet...I was not sure how long it had been there. The dish was absolutely horrible and had to doctor it up to get some flavor.. Read the feedback and tried it one more time using newly bought curry powder from Jamaica. Completely different meal. My wife loved it and she was born in Kingston!!!! Read More

EatingWell User