Caribbean Fish Curry
Prep Time
10 mins
Prep Notes
When its dark and cold outside and I need some warmth, I reach for this rich flavourful dish. The spices are not too hot (add more if you want) but give great flavour. Finished off with a tart yogurt giving a uplifting zesty taste.
This recipe is Gluten free and if using coconut cream, Diary free also.
Feel free to substitute the fish for tofu if you like a vegetarian option. Both are a great source of Omega 3 fatty acids.
According to the NZ Cancer society Omega-3 oils are good for your health and can reduce the risk of cancer, heart disease and some other inflammatory diseases.
The health benefits of cumin include its ability to aid in digestion, improve immunity and treat piles, insomnia, respiratory disorders, asthma, bronchitis, common cold, lactation, anemia, skin disorders, boils and cancer.
Cooking Time
20 mins
Yields
4
Ingredients
1 tablespoon of coconut oil
2 small onions, diced
4 garlic cloves, minced
1 red capsicum, chopped up
1 tomato, chopped up
good pinch of salt and black pepper
1/2 teaspoon of dried red chilli flakes
1 teaspoon ventcat curry powder
1 teaspoon ground cumin
1 can diced tomatoes
1 can coconut milk/cream
500grams white fish (Hoki or cod)
Squeeze of lime juice
sprinkling of salt, pepper and cumin
Garnish - thick greek or coconut yoghurt and chopped coriander
Directions
1. Heat coconut oil in heavy cast iron pot over medium heat
2. Add garlic and diced red capsicum, cook a 1 minute
3. Add tomatoes, salt, black pepper, red chilli flakes, ground cumin and curry powder. Cook for 2 minutes, mixing flavours together.
4. Add can of diced tomatoes and bring to the boil.
5. Add can of coconut milk/cream and bring to the boil slowly. Once boiling reduce heat and simmer for 10-15 minutes
6. Season fish with salt, pepper, cumin and a squeeze of lime juice
7. At this point you can either quickly fry the fish in an oiled heated frying pan to give it some colour and then transfer it to the curry or simply add the fish directly to the curry raw.
8. Cook the curry for a few more minutes to warm through and until the fish is cooked.
9. Serve in warmed bowls garnished with a squeeze of lime juice, a dollop of thick greek or coconut yoghurt and chopped coriander