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Fish in Coconut Curry (Mtuzi wa Samaki)

Photo: Oxmoor House
Hands-on time 20 mins
Total time 47 mins
Yield Serves 4 (serving size: 1/2 cup sauce, 5 ounces fish, and 1 lemon wedge)
Tanzania sits at a crossroads in the spice trade routes from India. That's why Indian spices ended up in so many Tanzanian dishes like this fish curry. The dish originated in Zanzibar but is now enjoyed all over the eastern coast of Africa. Coconut milk enriches the curry and gives it a tropical flavor. Serve over boiled yuca, potatoes, or rice.

Ingredients

  • 1 (1 1/4-pound) skinless halibut or other firm white fish fillet
  • 1 1/2 teaspoons Madras curry powder, divided
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper, divided
  • 1 tablespoon canola oil
  • 1 cup finely chopped onion
  • 1 cup finely chopped red bell pepper
  • 2 teaspoons minced peeled fresh ginger
  • 3 garlic cloves, minced
  • 2 3/4 cups chopped tomato (2 large)
  • 2 tablespoons fresh lemon juice
  • 3/4 cup light coconut milk
  • 4 lemon wedges
  • Chopped fresh cilantro (optional)

Nutrition Information

  • calories 265
  • fat 10.1 g
  • satfat 3 g
  • monofat 3 g
  • polyfat 1.6 g
  • protein 28.9 g
  • carbohydrate 15 g
  • fiber 3.3 g
  • cholesterol 70 mg
  • iron 1.3 mg
  • sodium 549 mg
  • calcium 51 mg

How to Make It

  1. Sprinkle fish with 3/4 teaspoon curry powder, 3/8 teaspoon salt, and 1/8 teaspoon black pepper.

  2. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add fish; cook 4 minutes or until deeply browned on bottom but undercooked on top (fish will finish cooking later in sauce). Remove fish from pan.

  3. Add onion and bell pepper to pan; sauté 4 minutes or until tender. Add ginger and garlic; sauté 1 minute. Add remaining 3/4 teaspoon curry powder, remaining 3/8 teaspoon salt, remaining 1/8 teaspoon black pepper, tomato, and lemon juice. Reduce heat to medium-low, and cook 10 minutes or until tomato breaks down, stirring occasionally. Mash tomato with a wooden spoon.

  4. Stir in coconut milk. Return fish along with accumulated juices to pan, browned side up. Reduce heat to low; cover and cook 8 minutes or until fish flakes easily when tested with a fork. Cut fish into 4 equal portions. Spoon sauce into individual, shallow bowls; top each with a piece of fish. Serve with lemon wedges and chopped fresh cilantro, if desired.

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

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