Fish Curry Recipe with Green Mango

2013-05-05
Fish Curry Recipe
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  • Servings : 4 to 6
  • Prep Time : 10m
  • Cook Time : 12m
  • Ready In : 22m

Nutritional Info

This information is per serving.

  • Calories

    168
  • Calories from Fat

    41
  • Total Fat

    4.5g
  • Saturated Fat

    1.0g
  • Trans Fat

    0.0g
  • Cholesterol

    55mg
  • Sodium

    551mg
  • Total Carbohydrates

    10.9g
  • Dietary Fiber

    1.8g
  • Sugars

    7.3g
  • Protein

    22.2g
  • Vitamin A

    18%
  • Vitamin C

    63%
  • Calcium

    4%
  • Iron

    9%
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This lovely fish curry recipe comes from a delightful cookbook called Complete Curry Cookbook: 250 Recipes from Around the World.

The authors, Byron Ayanoglu and Jennifer MacKenzie, say “The combination of the sweet-tart green mango and delicately cooked fish will transport your taste buds to sunnier climes. This ethereal dish practically levitates off the plate and into willing palates.”

I agree.

Fish Curry with Green Mango

gluten free labeldiabetic recipe

Ingredients

  • 1 tablespoon (15 mL) vegetable oil, divided
  • 1 onion, sliced lengthwise
  • 3 cloves garlic, minced
  • 1 tablespoon (15 mL) minced gingerroot
  • 2 teaspoons (10 mL) Thai yellow curry paste
  • 1 large green mango (or 2 small), peeled and thinly sliced
  • 1 red bell pepper, sliced
  • 1/2 teaspoon (2 mL) packed brown or palm sugar
  • 1/2 cup (125 mL) water or fish stock
  • 2 tablespoons (25 mL) fish sauce (nam pla)
  • 1 tablespoon (15 mL) freshly squeezed lime juice
  • 1 1/2 pounds (750 g) skinless fish fillets (tilapia, snapper or other white fish), cut into 1 1/2-inch (4 cm) pieces
  • Salt, optional
  • Chopped fresh mint or cilantro
  • Lime wedges

Method

Step 1

In a large skillet, heat oil over medium-high heat. Add onion and cook, stirring, until softened and starting to brown, about 3 minutes. Add garlic, ginger and curry paste; cook, stirring, until well blended and fragrant, about 1 minute.

Step 2

Stir in mango and red pepper. Add brown sugar, water, fish sauce and lime juice; bring to a simmer, scraping up bits stuck to pan. Reduce heat and simmer gently, stirring often, until mango starts to soften, about 2 minutes.

Step 3

Add fish and gently fold into sauce. Simmer, stirring gently once or twice, just until fish is firm and flakes easily with a fork and mango is tender, about 5 minutes. Season to taste with salt, if using. Serve sprinkled with mint and garnished with lime wedges to squeeze over top.

Cooking Tip:

  • When cooking fragile fish, be sure to fold and stir just enough that it cooks evenly but not so much that it breaks up and becomes mushy.

Byron and Jennifer offer several Thai curry recipes in their cookbook. In fact their cookbook contains a wide variety of curries from around the world, each region being a little different.

The Thai flavor combinations in this recipe are amazing. You can buy the Thai yellow curry paste in most grocery stores, so no need to make your own.

All of the other ingredients should be readily available in most areas as well, if not in your regular grocery store, than certainly in an Asian grocery store.

This is a wonderful diabetes recipe – low carb and very healthy.

You owe it to yourself to give this one a try.

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For other recipes that use fish in as tasty a way as this fish curry recipe, look here.





Fish Curry Recipe






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