Blackened Rockfish Curry

Blackened Rockfish Curry

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Also known as “Curry in a Hurry,” this dish is fantastic. It’s a great way to introduce Indian flavors into your menus. Serves 4. Make extra for leftovers or lunches.

Ingredients

  • 16 ounces Rockfish (or other firm white fish) cut in bite size pieces
  • 2 teaspoons lemon juice
  • 1 teaspoon curry powder
  • 1 teaspoon ground coriander
  • ¼ teaspoon black pepper
  • 1/8 teaspoon cayenne pepper
  • 1½ tablespoons olive oil
  • 1 cup onions, chopped
  • 4 cloves garlic, finely chopped
  • 1 tablespoon ginger root, finely chopped
  • 1 cup canned crushed tomatoes, no salt added
  • 1 cup broccoli florets
  • ½ cup pineapple chunks canned in juice, drained
  • ½ cup sweet red pepper, chopped
  • 2 cups cooked brown rice
  • plain yogurt and cilantro (optional garnishes)

Directions

  1. Coat fish pieces in lemon juice. Combine next four spices and coat fish pieces.
  2. Heat half of olive oil in skillet over medium heat. Sauté fish pieces, turning frequently until just browned on all sides (about 3 minutes). Set aside.
  3. Add remaining oil to skillet on medium low. Add onions, garlic and ginger root. Sauté stirring often until onions are soft and translucent.
  4. Add tomatoes, broccoli, pineapple and red pepper. Simmer until broccoli and peppers are just done (approx. 10-15 minutes, add fish for last few minutes to let the flavors blend.
  5. Serve over brown rice. Top with plain yogurt and cilantro if you’d like.

Per serving with rice: 336 calories, 26 gm protein, 41 gm carbohydrate, 8 gm fat, 1 gm sat fat, 4 gm mono fat, 40 mg cholesterol, 5 gm fiber, 360 mg sodium

THE SEASONED COOK The flavors in this dish are absolutely memorable! Make a double batch and heat up the leftovers for next day’s lunch. The yogurt will cut the heat in this dish so start with a drizzle. You can always add more. 

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