Coconut Fish Curry with Broccolini

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Serving Size: 3.5 oz cooked fish + 4 oz curry sauce
Diets: Brain Food, Egg Free, Gluten Free, Keto, Lower Carb, Paleo
Recipe adapted from:
Jasmine and Melissa Hemsley
Sisters Jasmine and Melissa Hemsley's approach to healthier eating is straightforward, healthy and refreshing: they use only natural, wholesome ingredients. Service this delicious coconut fish curry with or sautéed bok choy or aromatic jeera rice or sauted cauliflower rice.
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Ingredients Scale

Adjust the ingredients measurement scale here by changing this number. 10

Instructions

  • In a food processor, blend the spice paste ingredients together until smooth – you might need to pulse a few times first.
  • Cut the fish into 2 inch cubes and season with a little salt and pepper. In a medium saucepan, gently toast the mustard seeds until they pop then add the ghee; add the paste. Turn up the heat and fry for about a minute, stirring regularly to stop the bottom from catching.
  • Add the coconut milk and bring to a medium simmer, put the lid on for 5 minutes. Add the fish cubes to the sauce and gently poach, covered, for about 3-4 minutes, until cooked through.
  • Meanwhile, trim the tenderstem broccolini and cook it in lightly salted boiling water for no more than 3 min so it's still tender. Drain and chill so it stopps cooking and maintain the bright green color.
  • Turn off the heat, add the tamari and squeeze over lots of lime juice. Season to taste, adding the maple syrup if you think it needs a little sweetness for balance. Serve topped with the reserved cilantro leaves, with steamed broccoli.
  • Be careful not to over cook the fish. If overcooked, it becomes tough and will not taste as good.

Cook Times

Active Prep15
Hands-On Cook5
Hands-Off Cook10
Passive0
Total Time30 minutes
Recipe Serving Size10

Ingredients

Ingredients

  • 3 pound cod fillet or pollock or other white fish
  • 2 teaspoon mustard seeds
  • 4 teaspoon ghee or butter or avocado oil
  • 27 ounce canned full-fat coconut milk
  • 2 teaspoon tamari sauce gluten-free soy
  • 3 lime
  • 1 teaspoon maple syrup to taste
  • 26 ounce broccolini

FOR THE SPICE PASTE

  • 3 teaspoon ground turmeric
  • 2 teaspoon ground cumin
  • 2 onion large halved
  • 2 fresh red chili double if you want more kick
  • 4 clove garlic
  • 2 ½ inch fresh ginger piece
  • 1 ½ ounce fresh cilantro leaves and stalks kept separate – use the stalks only in the paste (reserve the leaves for later)
  • 2 tablespoon water

Cooking Tools Required

Cutting board, Dutch Oven, Food Processor, Measuring cups and spoons, Sharp Knives
Reheating/Serving Instructions
This dish doesn't freeze well, if frozen, the fish will become more tough. To reheat we'd recommend using either your stovetop or your oven. Set the oven to around 275 degrees fahrenheit, place the fish curry into a casserole or oven proof dish, cover with tinfoil and reheat for around 10 - 15 minutes.

Nutrition

Calories: 339kcal | Carbohydrates: 13g | Protein: 29g | Fat: 20g | Saturated Fat: 16g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 64mg | Sodium: 178mg | Potassium: 871mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1741IU | Vitamin C: 89mg | Calcium: 110mg | Iron: 5mg

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