Curried Fish With Roasted Cauliflower and Okra

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Ingredients Minutes Calories
Prep Cook Servings
25 min 30 min 4
Curried Fish With Roasted Cauliflower and Okra
Health Highlights

Ingredients


2 tsp Turmeric, powder
2 tsp Coriander, ground
1/2 medium head Cauliflower (broken into florets)
4 fillet Snapper, raw (approximately 1/2 1b each; skin on and pin-boned or any firm white fish such as cod, sea bass, and bream)
2 whole lime(s) Lime juice (fresh) (Juice of)
4 tbsp Coconut oil (melted)
1 medium White onion (sliced)
1 piece, 1-inch Ginger root (finely grated)
4 clove(s) Garlic (minced)
5 pods Cardamom pods
1 tsp Hot pepper (chili) flakes
1 dash Black pepper (freshly cracked)
1 stick(s) Cinnamon
1/4 cup Curry leaves (or 12 leaves)
1 1/2 cup Coconut milk, sweetened (organic)
1 2/3 cup Fish broth (stock) (or water)
1 tbsp Fish sauce
8 pod Okra (halved)
1 cup Baby spinach (large handful)
1/2 cup Cilantro (coriander) (a handful)

Instructions


  1. Preheat the oven to 400°F.
  2. Mix the turmeric and ground coriander together in a small bowl and set aside.
  3. Place the cauliflower florets, 1 tablespoon of coconut oil and half of the spice mix into a bowl and toss to combine. Transfer the cauliflower mixed with the spices onto a lightly greased oven tray with a little coconut oil and spread as a single layer. Season with a little salt and roast in the oven for 15 minutes, until golden. Set aside.
  4. Rub the remaining turmeric spice into the flesh side of the snapper fillets, then squeeze the juice of one lime over it. Leave to marinate for 10 minutes, cover and place in the refrigerator.
  5. Meanwhile, heat the remaining coconut oil in a large frying pan over medium heat.  Add the onion and sauté gently for five minutes until softened and translucent. Add the ginger and garlic and sauté for 30 seconds, then add the cardamom pods, cinnamon stick, chili flakes, a pinch of freshly cracked pepper and curry leaves, and cook for another minute.
  6. Add the roasted cauliflower, okra, coconut cream and fish stock. Mix to combine, then place the fish flesh side down and gently simmer for eight to 10 minutes until the fish is nearly cooked through.
  7. When the fish is almost cooked, add the spinach leaves and gently mix them through.
  8. To finish, season with the fish sauce (add more fish sauce to taste if desired), squeeze over the remaining lime juice, and garnish with fresh coriander.

 

Notes:

Nutritional Highlights:

Snapper
is a great source of lean protein and Omega 3 fatty acids!

 


Nutrition Facts

Per Portion

Calories 429
Calories from fat 178
Calories from saturated fat 128
Total Fat 19.8 g
Saturated Fat 14.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 1.8 g
Cholesterol 82 mg
Sodium 700 mg
Potassium 1535 mg
Total Carbohydrate 14.4 g
Dietary Fiber 4.0 g
Sugars 5.9 g
Protein 50 g

Dietary servings

Per Portion


Meat 2.4
Vegetables 2.6

Energy sources


Pygal12%411.29355494721426113.0196613890520542%458.4977993591686234.219357411458347%292.67704515294815186.3533788807566812%42%47%CarbohydratesFatProtein

Meal Type(s)

Main




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