Maybe it's the cold or a need for deeper, more satisfying, flavors during these cold winter days. Whatever the reason (or maybe for no particular reason at all), I've been craving curries. During the holiday break, I made coconut chicken curry and that really hit the spot. Along the same lines, I thought I'd try a recipe I'd saved up for a while now and make a fish curry. In this case, it's Cod Coconut Curry.
I was interested to learn that this is a dish from Tanzania and that many dishes from Tanzania use Indian spices. I pulled this recipe from the April '14 issue of Cooking Light. It's easy to put together and light; I love dishes like this that are full-flavored, healthy, and hearty at the same time.
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| Cod cooked in a light coconut sauce with curry, onions, red bell peppers, and tomatoes |
Since I'm always looking to incorporate more fish into our diet, I'm happy to add this to my repertoire. I used cod but any flaky white fish would work nicely (in the recipe, halibut is used). The fish is first rubbed with hot curry powder and then seared and partly cooked on the skillet. Then comes a mixture of onions, red peppers, and some fresh garlic and ginger. Tomatoes break down and their juices help create this broth that's combined with some light coconut milk for a richer flavor. The light coconut milk contributes a tropical note to the dish without being overpowering or making the dish too heavy.
The fish finishes cooking in the sauce and it's all done, ready to be served with some extra lemon on the side. I never under-estimate the power of lemon juice; sometimes, it's just what you need to round out the flavors of a dish or to make all the flavors pop, as in this case here.
I served this fish curry with some brown rice. It's perfect for soaking up the sauce and makes for a satisfying dinner. This is a great meal for fish and spice/curry lovers.
For this recipe, I'd look for 1 or 2 large pieces of fish fillets. The piece(s) get a partial cook on one side before being set into the broth to finish cooking at the end. Thicker pieces are more succulent and obviously harder to over-cook, and the aim of the dish is to cook the whole fish fillets gently all the way through and then divide it into 3-4 portions when serving.
I started cooking the fish in a non-stick skillet but switched over to a dutch oven midway. I know this is finicky and an added step; you could certainly continue the recipe in one pan as long as it's large enough (and preferably has a lid; otherwise you could use a baking sheet to cover) to hold all the ingredients. I simply preferred using the non-stick to easily cook the fish with less oil but then I wanted more space and a tight fitting lid so I continued the rest of the way in a deep dutch oven. It depends on what you think is easier.
When it's all done, ladle the sauce onto the bottom of your serving bowl and then lay pieces of fish on top. Other suggestions for serving include some boiled potatoes and yucca alongside. I really liked the hearty brown rice with mine but any bit of starch you prefer would work well to round out the meal.
When it's all done, ladle the sauce onto the bottom of your serving bowl and then lay pieces of fish on top. Other suggestions for serving include some boiled potatoes and yucca alongside. I really liked the hearty brown rice with mine but any bit of starch you prefer would work well to round out the meal.
Recipe:
Fish in Coconut Curry
- Approximately 4 servings -
1 1/4 pounds skinless white fish fillet(s) (I used cod; halibut is also recommended)
1 1/2 teaspoons Madras (or hot) curry powder, divided
About 3/4 teaspoon salt and 1/4 freshly ground black pepper, or to taste, divided
1 tablespoon canola oil
1 cup finely chopped onion
1 cup finely chopped red bell pepper
2 teaspoons peeled fresh ginger, grated or minced
3 garlic cloves, grated or minced
2 3/4 cups chopped tomato
2 tablespoons fresh lemon juice, plus 4 wedges for serving
3/4 cup light coconut milk
Optional: Garnish with cilantro or parsley; serve with rice, boiled potatoes or yucca
Sprinkle fish with 3/4 teaspoon curry powder, about 3/8 teaspoon salt, and 1/8 teaspoon black pepper. Rub mixture over both sides of the fish.
Heat a large nonstick skillet (preferably one with a lid) over medium-high heat. Add oil to the pan and swirl around. Add fish to the pan and cook for about 4 minutes, until fish is well browned on the bottom but not yet done (you are not flipping the fish over; it will finish cooking later in the sauce). Remove fish from the pan on to a plate and set aside.
Add onions and bells pepper to the pan. Cook for 4-5 minutes until vegetables are tender. Add ginger and garlic, then cook for another minute. (At this point, I transferred the mixture to a dutch oven for more space and use of a lid). Add remaining 3/4 teaspoon curry powder, another 3/8 teaspoon salt and 1/8 teaspoon black pepper, tomato, and lemon juice. Reduce heat to medium-low and cook for about 10 minutes, stirring occasionally (I covered the pan to trap in the moisture). You're looking for the tomatoes to break down and release some its juices. Mash tomato a bit more with a wooden spoon. Stir in the coconut milk. Return fish - browned side up - along with any juices, to the pan. Reduce heat to low and cover, letting fish cook gently until cooked through and flakes easily with a fork. This should take 6-8 minutes. Taste the sauce and adjust seasoning if necessary.
To serve, spoon sauce into shallow dishes. Break off big chunks of the fish and place on top of each portion. Serve with lemon wedges. Garnish with cilantro or parsley and serve with rice, if desired.
Heat a large nonstick skillet (preferably one with a lid) over medium-high heat. Add oil to the pan and swirl around. Add fish to the pan and cook for about 4 minutes, until fish is well browned on the bottom but not yet done (you are not flipping the fish over; it will finish cooking later in the sauce). Remove fish from the pan on to a plate and set aside.
Add onions and bells pepper to the pan. Cook for 4-5 minutes until vegetables are tender. Add ginger and garlic, then cook for another minute. (At this point, I transferred the mixture to a dutch oven for more space and use of a lid). Add remaining 3/4 teaspoon curry powder, another 3/8 teaspoon salt and 1/8 teaspoon black pepper, tomato, and lemon juice. Reduce heat to medium-low and cook for about 10 minutes, stirring occasionally (I covered the pan to trap in the moisture). You're looking for the tomatoes to break down and release some its juices. Mash tomato a bit more with a wooden spoon. Stir in the coconut milk. Return fish - browned side up - along with any juices, to the pan. Reduce heat to low and cover, letting fish cook gently until cooked through and flakes easily with a fork. This should take 6-8 minutes. Taste the sauce and adjust seasoning if necessary.
To serve, spoon sauce into shallow dishes. Break off big chunks of the fish and place on top of each portion. Serve with lemon wedges. Garnish with cilantro or parsley and serve with rice, if desired.