1-Thursday’s Curried Fish Stew:
Ingredients:
2 tbsp soybean oil
1 medium onion, finely chopped
2 green onions, finely chopped
1 fresh red chili pepper, finely chopped
1 1/2 tbsp chopped pimento peppers
2 tbsp curry powder
1 pint light whipping cream
3/4 lb. cod fillets, cut into 1-inch cubes
garlic powder to taste
salt and pepper to taste
Directions:
In a medium pan, heat the oil on medium heat and sauté the onion, green onions, red chili pepper, and pimentos for about 5 minutes.
Stir in the curry powder and sauté for about 2-5 minutes.
Stir in the cream and simmer till the mixture becomes thick.
Stir in the cod and cook for about 3-5 minutes.
Stir in the garlic powder, salt, and pepper and serve.
Amount per serving 2
Timing Information:
Preparation: 15 m
Cooking: 15 m
Total Time: 30 m
Nutritional Information:
Calories: 669 kcal
Fat: 52.9 g
Carbohydrates: 15.9g
Protein: 35.1 g
Cholesterol: 206 mg
Sodium: 144 mg
2-Ingredient curry Mussels:
Ingredients:
1/4 C. curry powder
2 tsp minced garlic
2 lb. mussels, cleaned and debearded
Directions:
A large pan, mix together about 1-inch of the water, curry powder and garlic and bring to a boil on high heat.Add the mussels and steam for about 5-10 minutes.
Serve immediately.
Amount per serving 2
Timing Information:
Preparation: 10 m
Cooking: 10 m
Total Time: 20 m
Nutritional Information:
Calories: 123 kcal
Fat: 2.8 g
Carbohydrates: 10.9g
Protein: 15.3 g
Cholesterol: 36 mg
Sodium: 203 mg
3-Eastern Indian Fish Curry:
Ingredients:
2 C. water
1/4 C. diced onion
2 tbsp butter
1 1/2 tsp curry powder
3/4 tsp salt
3/4 C. white rice
2 frozen white fish fillets, unthawed
2 tbsp sliced almonds
1 C. frozen peas, thawed
Directions:
In a large skillet, add the water, onion, butter, curry powder and salt on medium heat and cook for about 2 minutes.
Gently, stir in the rice.
Arrange the frozen white fish over the rice mixture and sprinkle with the almonds evenly.
Reduce the heat to medium-low and simmer, covered for about 20 minutes.
Stir in the peas and with a fork, fluff rice.
Serve hot.
Amount per serving 4
Timing Information:
Preparation: 10 m
Cooking: 25 m
Total Time: 35 m
Nutritional Information:
Calories: 344 kcal
Fat: 12.7 g
Carbohydrates: 34.9g
Protein: 21.6 g
Cholesterol: 66 mg
Sodium: 568 mg
4-Sri Lankan Crab Curry:
Ingredients:
1 lb crab meat
3 fresh red chilies
3 tbsp vegetable oil
1 onion, finely chopped
2 garlic cloves, finely chopped
2 tbsp medium-hot curry powder
1 oz. fresh ginger root, grated
coconut milk, 2 cans (7-3/4 oz. each)
1⁄2 leek, cut into 1/2-inch slices
1 lb cod fish fillet, cut into pieces
lemongrass, to taste, inner white root section
2 medium tomatoes, peeled & cut into wedges
1 lime, juice of
water, as needed
cooked rice
Directions:
Break the crab meat into pieces and keep aside.
Remove seeds and pith of the chilies and chop them.
In a large skillet, heat the oil and sauté the onion and garlic till golden.
Stir in the chopped chilies, curry powder, and ginger root and cook for about 2-3 minutes, stirring continuously.
Stir in the coconut milk and leek and simmer for about 10 minutes.
Add the crab meat, cod and lemongrass and stir to combine.
Reduce the heat to low and simmer for about 10 minutes, shaking the pan occasionally.
Add the tomatoes and cook for about 5 minutes.
Stir in the lime juice and enough water to moisten the mixture.
Serve this curry over the rice.
Amount per Serving: 6
Timing Information:
Preparation: 25 MINS
Cooking: 40 MINS
Total Time: 1HR 5MINS
Nutritional Information:
Calories: 228
Fat: 8.3 g
Cholesterol: 64.3 mg
Sodium: 680.7 mg
Carbohydrates: 9.4 g
Protein: 28.8 g
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