Curried Fish With Roasted Cauliflower and Okra

19 55 221
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 Atlantic Cod (approximately 1/2 1b each; skin on and pin-boned or any firm white fish such as Halibut or Haddock)
2 whole lime(s) Lime juice (fresh) (Juice of)
4 tbsp Coconut oil (melted)
1 medium Red onion (sliced)
1 piece, 1-inch Ginger root (finely grated)
4 clove(s) Garlic (minced)
5 pods Cardamom pods (or 1/4 tsp. ground cardamom)
1 tsp Hot pepper (chili) flakes (optional)
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 Vegetable stock/broth (or water)
8 pod Okra (halved or string beans)
1 cup Frozen collard greens (or kale)
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 fish 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 broth. 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 green 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:


 


Nutrition Facts

Per Portion

Calories 221
Calories from fat 144
Calories from saturated fat 121
Total Fat 16.0 g
Saturated Fat 13.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.4 g
Monounsaturated Fat 5.4 g
Cholesterol 0
Sodium 285 mg
Potassium 554 mg
Total Carbohydrate 17.9 g
Dietary Fiber 5.4 g
Sugars 6.1 g
Protein 3.9 g

Dietary servings

Per Portion


Vegetables 3.1

Energy sources


Pygal28%446.89114990493647138.205312181548965%327.13226667449965265.036171176212757%360.82970239287835109.3696187696540428%65%7%CarbohydratesFatProtein

Meal Type(s)

Main




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